Purpose: Hamstring and low back strength. Quick Coaching Cues Feet about hip width apart. Low back straight. Knees slightly bent. Keep head in line with the spine. Common Mistakes Squatting instead of hinging. With knees slightly bent, move at the hips, not the knees. Feet too wide. Rounding the lower back. Pull shoulders back, and … Read more
Dumbbell Seated Squat & Press (neutral grip) Purpose: General compound strength. Lower body upper body. Push and press. Quick Coaching Cues Feet about hip width apart. Squat and press with one motion. Back straight, chest up. Common Mistakes Not adjusting the sitting height. If you trouble going down to, or standing up from the bench/box, … Read more
Purpose: Ankle and foot strength and elasticity. Quick Coaching Cues Control the rope with the rotation of your wrist. Push-off and land on the mid-foot, balls of your feet. Common Mistakes Not maintaining enough rope speed to control the rope. Raising the hands at the moment of the jump. Keep the hands at a low … Read more
Purpose: To learn rope control, rope timing and upper-lower body coordination. Quick Coaching Cues Control the rope with the rotation of your wrist. Common Mistakes Not maintaining enough rope speed to control the rope. Jumping/stepping too high. Raising the hands at the moment of the jump. Keep the hands at a low position and use … Read more
Purpose: To learn rope control, rope timing and upper-lower body coordination. Quick Coaching Cues Control the rope with the rotation of your wrist. Use the double jump to practice and learn timing. Common Mistakes Not maintaining enough rope speed to control the rope. Jumping too high. Only jump high enough to clear the rope. Raising … Read more
Purpose: To learn rope control and upper-lower body coordination. Quick Coaching Cues Get the rope vertical. Control the rope with the rotation of your wrist. Shuffle your feet, jog in place. Common Mistakes Not maintaining enough rope speed to control the rope. Questions / Comments?
Purpose: To learn rope control. Quick Coaching Cues Get the rope vertical during the side swings. Control the rope with the rotation of your wrist. Common Mistakes Not maintaining enough rope speed to control the rope. Questions / Comments?
Purpose: To learn rope control. Quick Coaching Cues Flick/rotate the wrist enough to generate enough speed to keep the rope vertical and open. Common Mistakes Rotating the rope with too much with the arms and not enough with the wrist. Questions / Comments?
Purpose: To learn rope control and build confidence. Quick Coaching Cues Flick/rotate the wrist enough to generate enough speed to keep the rope “open”. Common Mistakes Rotating the rope with too much with the arms and not enough with the wrist. Lifting the hands too much at the moment of hopping over. Stepping too high. … Read more
Purpose: To practice hand position and wrist rotation without worrying about the rope. General ankle and foot strength. Quick Coaching Cues Imagine the rope passing under the feet with each hop. Coordinate/time the wrist movements with your hops. Keep the shoulders relaxed and find a rhythm. Common Mistakes Not visualizing the rope. Moving the whole … Read more
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