Purpose: Weighted plyometric. Fast twitch recruitment. Quads & calves. Quick Coaching Cues Feet hip width apart Quick hops Light-medium weight Common Mistakes Bending the knees too much. Only bend the knees to about a quarter squat depth. Pushing off and landing flat-footed. Contact the ground at the mid-foot (balls of the feet). Questions / Comments?
Purpose: General strength & power. Glutes, quads and shoulders. Quick Coaching Cues Keep the weight close to your body during the pull into a snatch. Coordinate the snatch into the leg movement. Common Mistakes Allowing the weight to swing away from the body. Swinging the upper body during the snatch. Leg the legs drive the … Read more
Purpose: General fitness and conditioning. Full body. Quick Coaching Cues Start and return in a good high plank position. Hips in line with the shoulders and ankles, or close to it. Range of motion is to get your foot to land where your hips were at the start. Common Mistakes Not starting and returning into … Read more
Purpose: Lower body isometric. Quads and glutes. Quick Coaching Cues Hips back, foot flat. Knee flexed to 90-degrees or as close as you can get. Chest facing forwards, back straight. Common Mistakes Heel off the ground on the lunge side. Shift your weight back and press through the whole foot. Not holding low enough. Try … Read more
Purpose: Upper body power. Quick Coaching Cues Keep hips in line with the knees and shoulders. Elbows about 45-degrees from the body or closer. Core engaged. Common Mistakes Not completing a full depth push-up. Elevate your hands if needed (as shown in the video). Elbows flared out. Keep the elbows at 45-degrees or closer to … Read more
Purpose: Full body power generation. Quick Coaching Cues Keep the weight close to the body. Chest up, back straight. Push from the legs with power. At the top, keep the weight centered over the body. Common Mistakes Setting up with the weight too far from the body. Back rounded. Not using the legs enough. If … Read more
Purpose: General core strength and stability. Transverse plane (rotational). Quick Coaching Cues Feet slightly wider than hip width. Keep core engaged. Move with intent and control. Common Mistakes Pivoting the feet. Keep the feet planted to isolate the core. Not moving with intent. Intent doesn’t mean reckless. Consider increasing the weight if needed. Questions / … Read more
Purpose: Glute isolation general strength. Quick Coaching Cues Keep hips high off the ground. Don’t rush the movement. Flex the hip to around 90-degrees. Common Mistakes Allowing the hips to drop. Moving too quickly. Slow it down a bit. Keep the glutes engaged. Questions / Comments?
Purpose: Full body power. Fast twitch recruitment. Quads, glutes, and calves. Quick Coaching Cues Push off the ground from the mid-foot/balls of the feet. Coordinate and use arms with the leg movements. Move with power and land soft, with bent knees. Every jump is a rep. Common Mistakes Only turning one way. Instead, jump and … Read more
Purpose: Full body power. Fast twitch recruitment. Quads, glutes, and calves. Quick Coaching Cues Push off the ground from the mid-foot/balls of the feet. Coordinate and use arms with the leg movements. Move with power and land soft, with bent knees. Common Mistakes Landing stiffed legged. Land in a fast squat, land soft. Not using … Read more
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