Purpose: Upper body plyometrics and arms, shoulders, and core stability. General strength & conditioning. Quick Coaching Cues Keep the hips in line with the shoulders and ankles. Feet about hip width apart or a bit wider for stability. Move as quick as you can maintain good form and control. Common Mistakes Hands too far forwards. … Read more
Purpose: Plyometrics. General athletic conditioning. Quick Coaching Cues Contact the ground at the mid-foot, balls of the feet. Coordinate the arms with the legs, opposite arm, opposite leg. Common Mistakes Landing flat-footed. Moving with the same side arm and leg. Separating the feet too far apart. Questions / Comments?
Purpose: General full bodyweight strength and core stability. Quick Coaching Cues Stand tall, stability and control the weight overhead. Lift knees to hip height or as close as you can. Reps are counted for each knee lift. Right leg, left leg equals one rep. Common Mistakes Rushing the marching movements. Slow it down and control … Read more
High Plank Jack Purpose: General full bodyweight strength. Core stability. Quick Coaching Cues Keep hips in line with shoulders and ankles. Stay level. Moving the feet out and back is one rep. Common Mistakes Hips piked up. Try to keep hips in line with the body. Hands too far forwards. Keep the hands under the … Read more
Purpose: Full body power. Quick Coaching Cues Initiate movement with the legs. “Dip” and push. Quick push with the legs, follow through with the arms. Common Mistakes Locking out the arms during the press. Don’t lock out, press to a “soft end point”. Holding the weight overhead. Once you press overhead, return to the starting … Read more
Purpose: Plyometric. Fast twitch recruitment. Full body movement. Quick Coaching Cues Use your arms in coordination with your leg movements. Opposite arm with opposite leg. Lunge back then drive knee up, jumping with power. Common Mistakes Losing balance. Don’t rush the reverse lunge, control the movement and use the arm movement to stabilize the jump. … Read more
Purpose: Lower body strength. Quads and glutes. Quick Coaching Cues Feet hip width apart. Mid length step apart front to back. Front foot flat. Back heel elevated. Common Mistakes Back foot flat. Keep the heel elevated on the back foot. Too short of a stance front to back. Questions / Comments?
Purpose: General upper body strength. Shoulders, chest, and core stability. Quick Coaching Cues Keep body in line, ankles, hips, and shoulders in line. Hands under the shoulders. Keep hips level. Feet slightly wider than hip width. Common Mistakes Allowing the hips to sag. Hands too far in front of the shoulders. Hips rotating during the … Read more
Purpose: General upper body strength. Upper back and core stability. Quick Coaching Cues Keep body in line, ankles, hips, and shoulders in line. Hands under the shoulders. Keep hips level. Feet slightly wider than hip width. Common Mistakes Allowing the hips to sag. Hands too far in front of the shoulders. Hips rotating during the … Read more
Purpose: General upper body strength. Chest and triceps. Quick Coaching Cues Keep body in line, ankles, hips, and shoulders in line. Hands under the shoulders. Common Mistakes Allowing the hips to sag. Hands too far in front of the shoulders. Questions / Comments?
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