Standing Out-Out In-In Purpose: Balance and coordination. Ankle and foot strength. Low impact plyometrics. Quick Coaching Cues Chest up, back straight. Keep knees slightly bent. Contact the ground on the balls of the foot. Move as quick as you can maintain control and good form. Use a chair or table for balance support as needed. … Read more
Purpose: Balance and coordination. Ankle and foot strength. Low impact plyometrics. Quick Coaching Cues Chest up, back straight. Keep knees slightly bent. Contact the ground on the balls of the foot. Move as quick as you can maintain control and good form. Common Mistakes Locking out the knees. Landing flat-footed. Stepping too far apart. Questions/Comments?
Purpose: Seated plyometrics. Ankle and foot strength. Coordination. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Keep your feet together and make quick, light hops forward and back. Stay controlled and land softly while keeping a steady rhythm. Common Mistakes Slouching or leaning too far … Read more
Purpose: Balance. General conditioning. Quick Coaching Cues Standing tall. Coordinate the arm and leg movement. Keep support leg slightly bent. Common Mistakes Slouching, not standing tall. Locking out the support leg, keep the knee slightly bent. Stepping to the side too far. Questions/Comments?
Purpose: General leg strength. Quadriceps and hip flexors. Quick Coaching Cues Sit tall near the front of the chair with one leg extended straight. Lift and lower the straight leg with control, keeping your chest up and core braced. Tap the heel lightly or stop just above the floor. Do not let it slam down. … Read more
Purpose: Balance. Hamstring strength. Quick Coaching Cues Hold the chair for balance, hinge at the hips, and keep your back flat as one leg reaches behind you. Keep the support leg slightly bent. Stand back up with control, then press one arm overhead while staying tall through your torso. Keep your core braced and hips … Read more
Purpose: General core strength and stability. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Lift one knee as you rotate your torso toward it with control. Alternate sides smoothly while keeping your posture tall. Common Mistakes Slouching or leaning back instead of staying upright. Moving … Read more
Purpose: Low back strength and hip mobility. Quick Coaching Cues Sit tall near the front of the chair with feet flat and arms out or one arm reaching up. Hinge and rotate through your torso as you reach one hand toward the opposite foot. Keep your chest open and return to upright with control. Common … Read more
Purpose: Lower body strength. Glute, quadriceps, and general arm strength. Quick Coaching Cues Sit near the front of the chair and hold the weight close to your chest. Keep weight close to the chest. Brace your core, lean slightly forward, and push through your feet to stand tall. Lower back to the chair with control … Read more
Purpose: Lower body strength. Glute and quadriceps strength. Quick Coaching Cues Hold the chair lightly for balance, step one leg back. Allow the torso to come forwards a little. Lower with control by bending both knees while keeping most of your weight on the front foot. Push through the front foot to return to standing. … Read more
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