Purpose: Full body power generation. Quick Coaching Cues Keep the weight close to the body. Chest up, back straight. Push from the legs with power. At the top, keep the weight centered over the body. Common Mistakes Setting up with the weight too far from the body. Back rounded. Not using the legs enough. If … Read more
Purpose: General core strength and stability. Transverse plane (rotational). Quick Coaching Cues Feet slightly wider than hip width. Keep core engaged. Move with intent and control. Common Mistakes Pivoting the feet. Keep the feet planted to isolate the core. Not moving with intent. Intent doesn’t mean reckless. Consider increasing the weight if needed. Questions / … Read more
Purpose: Glute isolation general strength. Quick Coaching Cues Keep hips high off the ground. Don’t rush the movement. Flex the hip to around 90-degrees. Common Mistakes Allowing the hips to drop. Moving too quickly. Slow it down a bit. Keep the glutes engaged. Questions / Comments?
Purpose: Full body power. Fast twitch recruitment. Quads, glutes, and calves. 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. Every jump is a rep. Common Mistakes Only turning one way. Instead, jump and … Read more
Purpose: Full body power. Fast twitch recruitment. Quads, glutes, and calves. 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 … Read more
Purpose: Plyometric. Fast twitch recruitment. Calves, quads, glutes, and core. Quick Coaching Cues Contact the ground mid-foot/balls of the feet. Coordinate and use arms with the leg movements. Move as quick as you can maintain control and good form. Common Mistakes Landing flat-footed. Not using the arms. Not moving with quickness and intent. Questions / … Read more
Purpose: Lower body strength. Quads and glutes. Quick Coaching Cues During the lunge, front foot flat, back foot on the balls of the foot. Drive/push off primarily the front leg. Common Mistakes Front foot, heel lifting off the ground during the bottom of the lunge. Try stepping out a little further to keep the front … Read more
Purpose: Isometric. Arms and shoulders. Quick Coaching Cues Stand up tall, back straight, knees slightly bent. Keep the arms lateral to the body. Common Mistakes Leaning back to the hold the weight. Stay tall. Decrease the weight when needed. Locking the knees out. Legs can be straight, just don’t lock the knees. Questions / Comments?
Purpose: Low-impact plyometric. Athletic general conditioning. Transverse plane. (Rotational) Quick Coaching Cues Contact the ground at the mid-foot (balls of the feet). Try to keep the shoulders facing forwards and focus on rotating the hips. Move as quick as you can maintain good form and control. Common Mistakes Excessively turning the shoulders. Try to keep … Read more
Purpose: Upper body strength. Chest and triceps. Quick Coaching Cues Control and stabilize the movement. Arms can be close to the body (neutral), 45-degrees, or at a 180-degree position. Common Mistakes Lifting the head off the ground. Keep the head on the ground or neutral (in line with the spine). Allowing the weight to “fall” … Read more
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