Purpose: General conditioning. Upper/lower body athletic coordination. Foot and ankle strength. Elasticity Quick Coaching Cues Start with a basic single under hop, then slowly blend in A-Skips. At the moment of jumping over the rope, keep hands low and focus on having enough rope speed and rotation at the wrist. Common Mistakes Raising the hands … Read more
Purpose: General conditioning. Upper/lower body athletic coordination. Foot and ankle strength. Elasticity Quick Coaching Cues Start with a basic single under hop, then slowly blend in hip twist. At the moment of jumping over the rope, keep hands low and focus on having enough rope speed and rotation at the wrist. Common Mistakes Raising the … Read more
Purpose: General conditioning. Upper/lower body athletic coordination. Foot and ankle strength. Elasticity Quick Coaching Cues At the moment of jumping over the rope, keep hands low and focus on having enough rope speed and rotation at the wrist. Maintain enough rope speed to keep the rope vertical during the side swings. Common Mistakes Raising the … Read more
Purpose: General conditioning. Upper/lower body athletic coordination. Foot and ankle strength. Elasticity Quick Coaching Cues When doing the regular rope jump, keep hands low and rotate at the wrist. Common Mistakes Raising the hands too much at the moment of jumping over the rope. Not timing the rope swing with the jump properly. Not enough … Read more
Purpose: General core strength. Quick Coaching Cues Reach with both arms to one foot. Alternating legs. Common Mistakes Leading with the head. The head shouldn’t move first. Lead with the arms in coordination with the leg movements. Not lifting the upper body high enough. If you can’t toe your toes, that’s fine, get as close … Read more
Purpose: General upper body strength & core stability. Quick Coaching Cues Separate the feet about hip width or a little wider. Try to keep both shoulders horizontally level. Keep knees, hips, and head inline. Common Mistakes Hips too high, not inline with the knees and shoulders. Supporting hand in front of the shoulder and not … Read more
Purpose: General upper body strength. Quick Coaching Cues Keep head, shoulders, and hips inline. Move with the opposite side arm and leg, as you walk side to side. The push-up can be done from the toes or knees. Common Mistakes Moving same side arm and leg when walking side to side. Hips too high, not … Read more
Single Leg Hop to Lateral Jump (in-place) Purpose: Plyometrics. Single leg elasticity and ankle strength. Quick Coaching Cues Standing on the right leg, left leg is off the ground. Complete a vertical hop, land on the same leg and immediately jump to the left, landing on the left leg. Now, repeat that sequence with the … Read more
Purpose: Athletic conditioning. A 2 movement complex. Fast twitch movement with a upper body general strength movement. Quick Coaching Cues Jump and pull your knees up towards hip height. Bend the knees slightly to walk out and back to an upright position. If you need to modify the tuck jump, you can just do a … Read more
Purpose: General core & hip strength. ADDuctors & ABDuctors Quick Coaching Cues Lean back and balance with both legs off the ground. Move the legs at the hips. You can modify by placing the hands down like this variation. Common Mistakes Only moving the legs at the knees. Move the legs from the hips. Leaning … Read more
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