Purpose: Core strength and stability Quick Coaching Cues Keep your lower back pressed gently into the floor. Rotate your shoulders and ribcage, not just your elbows. Extend one leg long while bringing the opposite knee in with control. Common Mistakes Pulling on the neck instead of lifting with the abs. Moving too fast and turning … Read more
Purpose: Core strength and stability Quick Coaching Cues Press the soles of your feet together and let your knees stay open. Reach your hands toward your feet as you lift your shoulders off the floor. Exhale on the way up and control the lowering phase. Common Mistakes Lifting with the neck instead of lifting with … Read more
Purpose: Core strength and stability Quick Coaching Cues Sit tall at the top and reach straight overhead. Keep legs long and heels down as you control the movement. Lower back down with control instead of dropping. Common Mistakes Rounding and collapsing at the top instead of sitting tall. Dropping back down too fast without control. … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your body in a straight line from shoulders to heel. Brace your abs and squeeze your glutes before lifting the leg. Lift the leg only as high as you can without twisting your hips. Common Mistakes Letting the hips rotate or open as the leg lifts. … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your lower back gently pressed into the floor. Move slow and controlled as opposite arm and leg reach away. Exhale as you extend, then keep your ribs down. Common Mistakes Letting the low back arch off the floor. Reaching too far and losing core tension. Moving … Read more
Purpose: Core strength. Quick Coaching Cues Legs straight. Reach toward the ceiling overhead. Tall upright posture. Common Mistakes Leading with the head. Don’t lead the movement with your head, lead with your torso. At the sit-up, sit up tall and reach. Questions / Comments?
Purpose: Core strength. Quick Coaching Cues Legs straight. Arms straight and reach toward the ceiling overhead. Tall upright posture. Common Mistakes Leading with the head. Don’t lead the movement with your head, lead with your arms. At the sit-up, sit up tall and reach. If you’re having a challenging sitting up, try this modification. Questions … Read more
Purpose: Plyometric. Fast twitch muscle recruitment. Quick Coaching Cues Coordinate the arms with each jump. Feet hip width apart. Each jump is one rep. Jump and turn to the right, reset, then jump and turn to the left…that’s two reps. Common Mistakes Not coordinating the arms properly with the jumps. Landing stiff legged. Allowing your … Read more
Purpose: Ankle strength and mobility. Quick Coaching Cues Keep the legs as straight as you can. Isolate movement to the ankles. Walk the feet as close to the hands as your flexibility allows. Common Mistakes Bending the legs and not moving from the ankles. Not walking the feet as close as you can to the … Read more
Purpose: Plyometrics. Fast twitch muscle recruitment. Lower body strength and power from the hips to the feet. Quick Coaching Cues Coordinate the arms with the hops. Push off and land from the mid-foot. Hop for max or near max height. Common Mistakes Being flat-footed. Landing with stiff knees. Not coordinating the arms to generate power. … Read more
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