Purpose: Lower body power. Quads, glutes, and calves. Quick Coaching Cues Feet hip width apart, arms straight. Chest up, back straight. Push with power and land soft with bend knees, landing back into a squat. Common Mistakes Chest down. Lower back rounded. Heels lifting off the ground during the squat. Questions / Comments?
Purpose: General full body strength. Quads, glutes, and back strength. Quick Coaching Cues Starting position close to the weight. Chest up, back straight, feet flat. Keep the weight close to the body on the way up and down. Common Mistakes Chest down. Lower back rounded. Not standing close enough to the dumbbell. Not keeping the … Read more
Purpose: Core strength. Transverse plane. (rotational) Quick Coaching Cues Coordinate the upper and lower body to the middle. Common Mistakes Moving the leg or upper body first. Try to coordinate both upper and lower body at the same time. Questions / Comments?
Purpose: Low impact plyometric. Fast twitch muscle recruitment. Quads, glutes, calves, ankle and foot strength. Quick Coaching Cues Push off and land on the mid-foot (balls of the foot). Coordinate the arms and legs. Common Mistakes Being flat-footed. Not coordinating the arms with the legs. Landing stiff-legged. Questions / Comments?
Purpose: General fitness and conditioning. Full body strength. Core stability and upper body strength. Quick Coaching Cues Keep the body level, hips in line with the shoulders, knees, and ankles. During the push-up, keep the elbows around 45-degrees from the body or closer. Common Mistakes Hips too high or low, not in line with the … Read more
Purpose: Lower body power. Fast twitch recruitment. Quads, glutes, and calves. Quick Coaching Cues Chest upright, back straight, and arms straight. Give max effort or near max effort. Push off the mid-foot of the front foot and the balls the foot on the back foot. Land with bent knees. Common Mistakes Being flat footed. Landing … Read more
Purpose: Compound movement. Full body strength and stability. Quick Coaching Cues Opposite arm and opposite supporting leg. Keep the weight close to the body during the rdl and while returning from the overhead press. While balancing on one leg, stabilize the weight overhead, keeping the weight over the shoulder. Common Mistakes Rounding the lower back … Read more
Purpose: Compound movement. General hip, core, arm, and shoulder strength. Quick Coaching Cues Stabilize the dumbbells over the shoulders. Core engaged. During the lifts, try to not let the feet touch the ground. Common Mistakes Arching the lower back. Keep the lower back and hips on the ground. To modify, bend the knees slightly if … Read more
Purpose: Plyometric. Quads, calves, ankles, and foot strength. Quick Coaching Cues Contact the ground at the mid-foot (balls of the foot). Keep the leg slightly bent. Coordinate the arms with the hops. Move as quick as you can maintain control and good form. Common Mistakes Pushing off and landing flat-footed. Not using the arms in … Read more
Purpose: General core strength and stability. + Glute and upper back strength. Quick Coaching Cues Feet width slightly wider than hip width apart Lift opposite arm and opposite side leg. Slow it down and control the movement. Hold the top position for 1-2 seconds. Common Mistakes Feet too narrow. Not keeping the hips and body … Read more
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