Purpose: Plyometric. Fast twitch recruitment. Calves, quads, glutes, and core. Quick Coaching Cues Contact the ground mid-foot/balls of the feet. Coordinate and use arms with the leg movements. Move as quick as you can maintain control and good form. Common Mistakes Landing flat-footed. Not using the arms. Not moving with quickness and intent. Questions / … Read more
Purpose: Lower body strength. Quads and glutes. Quick Coaching Cues During the lunge, front foot flat, back foot on the balls of the foot. Drive/push off primarily the front leg. Common Mistakes Front foot, heel lifting off the ground during the bottom of the lunge. Try stepping out a little further to keep the front … Read more
Purpose: Isometric. Arms and shoulders. Quick Coaching Cues Stand up tall, back straight, knees slightly bent. Keep the arms lateral to the body. Common Mistakes Leaning back to the hold the weight. Stay tall. Decrease the weight when needed. Locking the knees out. Legs can be straight, just don’t lock the knees. Questions / Comments?
Purpose: Low-impact plyometric. Athletic general conditioning. Transverse plane. (Rotational) Quick Coaching Cues Contact the ground at the mid-foot (balls of the feet). Try to keep the shoulders facing forwards and focus on rotating the hips. Move as quick as you can maintain good form and control. Common Mistakes Excessively turning the shoulders. Try to keep … Read more
Purpose: Upper body strength. Chest and triceps. Quick Coaching Cues Control and stabilize the movement. Arms can be close to the body (neutral), 45-degrees, or at a 180-degree position. Common Mistakes Lifting the head off the ground. Keep the head on the ground or neutral (in line with the spine). Allowing the weight to “fall” … Read more
Purpose: Upper body plyometrics and arms, shoulders, and core stability. General strength & conditioning. Quick Coaching Cues Keep the hips in line with the shoulders and ankles. Feet about hip width apart or a bit wider for stability. Move as quick as you can maintain good form and control. Common Mistakes Hands too far forwards. … Read more
Purpose: Plyometrics. General athletic conditioning. Quick Coaching Cues Contact the ground at the mid-foot, balls of the feet. Coordinate the arms with the legs, opposite arm, opposite leg. Common Mistakes Landing flat-footed. Moving with the same side arm and leg. Separating the feet too far apart. Questions / Comments?
Purpose: General full bodyweight strength and core stability. Quick Coaching Cues Stand tall, stability and control the weight overhead. Lift knees to hip height or as close as you can. Reps are counted for each knee lift. Right leg, left leg equals one rep. Common Mistakes Rushing the marching movements. Slow it down and control … Read more
High Plank Jack Purpose: General full bodyweight strength. Core stability. Quick Coaching Cues Keep hips in line with shoulders and ankles. Stay level. Moving the feet out and back is one rep. Common Mistakes Hips piked up. Try to keep hips in line with the body. Hands too far forwards. Keep the hands under the … Read more
Purpose: Full body power. Quick Coaching Cues Initiate movement with the legs. “Dip” and push. Quick push with the legs, follow through with the arms. Common Mistakes Locking out the arms during the press. Don’t lock out, press to a “soft end point”. Holding the weight overhead. Once you press overhead, return to the starting … Read more
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