Purpose: Beginner level agility ladder pattern. Coordination, balance, multi-planar general hip, foot and ankle strength. Quick Coaching Cues Take two steps in, and two steps out. When stepping out, you’re also moving up to the side of the next square. It doesn’t matter what side of the ladder you start on. Try to contact the … Read more
Purpose: Beginner level agility ladder pattern. Coordination, balance, multi-planar general hip, foot and ankle strength. Quick Coaching Cues Complete this pattern with your right leg and then left leg to equal 1 rep each. You can go down the ladder with your right leg, and come back with your left leg…OR you can go down … Read more
Purpose: Beginner level agility ladder pattern. Coordination, balance, foot and ankle strength. Quick Coaching Cues Complete this pattern with your right leg and then left leg to equal 1 rep each. You can go down the ladder with your right leg, and come back with your left leg…OR you can go down with your right … Read more
Chair Supported Standing Single Leg Calf Raise w/ Weight Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Hold the chair lightly for balance and keep the dumbbell in the same-side hand as the working leg. Stand tall on one foot, then press through the ball of that foot to raise your … Read more
Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Hold the chair lightly for balance and stand tall on one foot. Press through the ball of your foot and raise your heel as high as you can. Lower slowly and with control for a full stretch at the bottom. Common Mistakes Leaning … Read more
Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Hold the chair lightly for balance as needed and stand tall with your feet about hip-width apart. Press through the balls of both feet and raise your heels as high as you can. Lower your heels slowly and under control for a full … Read more
Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Sit tall with your feet flat and place the dumbbells securely on your thighs just above your knees. Press through the balls of your feet and raise your heels as high as you can. Lower your heels slowly and under control for a … Read more
Purpose: Upper body strength. Shoulders and triceps. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Start with the dumbbells at shoulder level and press straight overhead with control. Keep your feet planted and lower the dumbbells back down slowly. Common Mistakes Arching the low back … Read more
Purpose: Upper body strength. Shoulders and upper back. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Raise the dumbbells straight in front with control to about shoulder height. Keep your shoulders relaxed and lower the weights slowly. Common Mistakes Shrugging the shoulders up as the … Read more
Chair Seated Lateral Raise Purpose: Upper body strength. Shoulders and upper back. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Raise the dumbbells out to the sides with control to about shoulder height. Keep your shoulders relaxed and lower the weights slowly. Common Mistakes Shrugging … Read more
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