Purpose: Lower body isometric. Quads and glutes. Quick Coaching Cues Hold dumbbell or kettlebell close to the chest. Push hips back and try to squat down to a 90 degree bend. Hips back, foot flat. Chest up, back straight. Common Mistakes Heel off the ground on the lunge side. Shift your weight back and press … Read more
Purpose: Advanced plyometric. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Coordinate the arms with the jumps. Drive the knee up toward the hips. Push off and land mid-foot. Common Mistakes Not resetting the arms back in the air. Not driving the knees up. Pointing the toes. Keep the ankle flexed. Questions/Comments?
Purpose: General hamstring strength. Quick Coaching Cues Stand with tall. Knee up, feet to the hips. Coordinate the arms, opposite arm with the opposite leg. Contact the ground from the mid-foot. Common Mistakes Not coordinating the arms. Landing flat-footed. Questions/Comments?
Purpose: Single leg power. Fast twitch recruitment. 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 the arms in proper … Read more
Purpose: Plyometric. Ankle strength and elasticity. Hip strength and mobility. Quick Coaching Cues Complete for your desired distance, jog walk or jog back and repeat. Stay on the balls of your feet. Lift the knees to hip height. Try to keep shoulders facing forwards and just move at the hips. Stay tall and relaxed. Common … Read more
Purpose: Plyometric. Power development. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete for your desired distance, jog walk or jog back and repeat. Lean back slightly and cover as much ground as you can. Keep the legs straight. Drive powerfully with the opposite arm and leg. Common Mistakes Not giving enough power. Bending … Read more
Purpose: Locomotive plyometrics. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete this drill for your desired distance, then walk or jog back and repeat on the other leg. Jump for maximum height. Coordinate the opposite arm with the opposite leg. Swing arms from the shoulders and elbows, not just elbows. Knees up … Read more
Purpose: Plyometric. Power development. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete for your desired distance, jog or walk back and repeat. Cover as much ground as you can without “reaching”. Drive the knees up, keep ankle flexed. Common Mistakes Leaning back. Reaching out with the forward leg. Don’t extend at the knee … Read more
Purpose: Running drill. Athletic rhythm and coordination. Ankle elasticity and hip flexor strength. Quick Coaching Cues Complete this drill for your desired distance, then walk or jog back and repeat. Get in as many steps as you can. This is all about frequency. “Spin your wheels”. Coordinate the opposite arm with the opposite leg. Swing … Read more
Purpose: Running drill. Athletic rhythm and coordination. Ankle elasticity and hip flexor strength. Quick Coaching Cues Complete this drill for your desired distance, then walk or jog back and repeat. Get in as many steps as you can. This is all about frequency. “Spin your wheels”. Coordinate the opposite arm with the opposite leg. Swing … Read more
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