Purpose: Plyometric. Fast twitch muscle recruitment. Foot and ankle strength. Quick Coaching Cues Stay tall and balanced over the middle of your foot. Make quick, light hops side to side with a soft landing each rep. Keep your knee slightly bent and hips level as you react off the ground. Common Mistakes Not using arms. … Read more
Purpose: Plyometrics. Fast twitch muscle recruitment. Ankle and foot strength. Quick Coaching Cues Jump explosively up while moving slightly forward and back under control. Stay tall through your torso and use your arms to help drive the jump. Land softly on the balls of your feet and reset quickly for the next rep. Common Mistakes … Read more
Purpose: Plyometric. Hips, quads, calves, ankles, and foot strength. Quick Coaching Cues Stay light and quick on your feet and land softly each rep. Keep your chest up and knees slightly bent as you hop out and in. Move quick but controlled, keeping your hips level. Common Mistakes Landing stiff-legged instead of absorbing with the … Read more
Purpose: Plyometric. Quads, calves, ankles, and foot strength. Quick Coaching Cues Contact the ground at the mid-foot (balls of the foot). Keep the leg slightly bent. Coordinate the arms with the hops. Move as quick as you can maintain control and good form. Common Mistakes Pushing off and landing flat-footed. Not using the arms in … Read more
Purpose: Plyometric. Fast twitch recruitment. Athletic coordination. Quads, calves, ankles, and feet. Quick Coaching Cues Feet hip width apart Quick hops Coordinate the arms with the hops, move from the shoulders. Common Mistakes Not coordinating the arms or not using the arms at all. Pushing off and landing flat-footed. Contact the ground at the mid-foot … Read more
Purpose: Core strength Quick Coaching Cues Lift your chest and legs slightly off the floor while keeping your neck neutral. Rotate through your upper torso with control as you turn side to side. Squeeze your glutes and upper back while keeping the movement smooth. Common Mistakes Cranking the neck up instead of keeping the head … Read more
Purpose: Core strength Quick Coaching Cues Press through your hands, lift your hips high, and keep your chest open. Brace your core and glutes before raising one leg. Lift the leg with control without letting your hips drop. Common Mistakes Letting the hips sag instead of holding a strong reverse plank. Throwing the leg up … Read more
Purpose: Core strength Quick Coaching Cues Lift your chest gently off the floor and keep your neck long. Squeeze your upper back and glutes while keeping legs relaxed on the floor. Hold the position with steady breathing and controlled tension. Common Mistakes Cranking the neck up instead of keeping the head neutral. Relying only on … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your spine neutral and brace your core before reaching. Extend opposite arm and leg long without letting your hips twist. HOLD for 3-5 seconds. Common Mistakes Arching the low back instead of keeping the core braced. Rotating the hips or shoulders as the arm and leg … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep the dumbbell stacked straight over your shoulder and wrist the whole time. Brace your core and lower your legs with control. Keep the opposite arm out for balance and your shoulders grounded. Common Mistakes Letting the dumbbell drift instead of keeping it locked out overhead. Dropping … Read more
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