Purpose: Core stability. Quick Coaching Cues Make sure the cone or whatever target you’re using is far enough away to make you reach. Set feet about hip width apart. Try to keep hips level as you reach. You can also modify this to a kneeling variation or forearm variation Common Mistakes Setting feet to close … Read more
Side to Side Jumps Purpose: Leg power development & low impact plyometrics. Quick Coaching Cues Move arms in rhythm with the movement. Push off at the mid-foot, balls of the feet. Land “soft”, with bent knees. Common Mistakes Not using arms. Only moving the arms from the elbows down. Movement should happen at the shoulders. … Read more
Purpose: Plyometrics. Develops ankle elasticity, proper foot contact, and athletic coordination. Quick Coaching Cues Move arms in rhythm with the movement. Contact the ground at the mid-foot, balls of the feet. Common Mistakes Not using arms. Only moving the arms from the elbows down. Movement should happen at the shoulders. Landing flat-footed. Questions/Comments?
Purpose: Develop core stability. Engage deep core muscles. Quick Coaching Cues Keep lower back pressed to the floor. Don’t rush the movement. Try to create space under your waist band by pulling your navel in toward your spine. Common Mistakes Rushing the movement. Not keeping the core intentionally engaged throughout the movement. Allowing the lower … Read more
Purpose: Mobility & general fitness. Quick Coaching Cues Feet slightly wider than shoulder width. Knees slightly bent Common Mistakes Locking out the knees. Keep them slightly bent. Not completing the full movement. Start in an upright standing position and return to that position. Forcing a toe touch. If you can’t touch your toes, just get … Read more
Purpose: General hamstring strength. Quick Coaching Cues Stand with tall posture. Bring your heel to your hand or as close as you can. If this is too easy, try regular butt kicks. Common Mistakes Trying to “run in place”. You don’t have to do this movement fast. Forcing the heel to the hand. If you … Read more
Purpose: Hip ABDuction and ADDuction engagement/general strength. Quick Coaching Cues Get into a slight squat position. Step side to side with both feet. Keep your chest facing forward. Common Mistakes Legs too straight, squat down some. Only stepping to the side with one leg, move both feet side to side. Changing levels. Squat down and … Read more
Purpose: Develop core stability. Engage deep core muscles. Quick Coaching Cues Keep lower back pressed to the floor. Don’t rush the movement. Try to create space under your waist band by pulling your navel in toward your spine. Common Mistakes Rushing the movement. Not keeping the core intentionally engaged throughout the movement. Allowing the lower … Read more
Purpose: Trunk mobility, transverse plane movement through the core. Quick Coaching Cues Feet shoulder width apart or slightly wider. Keep knees “soft”, slightly bent. If you have access to a broom stick or pvc, try this variation: Stick Mobility Trunk Twist Common Mistakes Pivoting the feet. Keep the feet planted. Locking out the knees. Keep … Read more
Purpose: Aerobic fitness, hip strength, and running form foundation development Quick Coaching Cues Coordinate the arms and legs. Move opposite arm with opposite leg. Keep a tall posture *For runners/sprinters (when the knee lifts up, also lift the toes up). Common Mistakes Moving the same arm with the same side leg. Pointing the toe down … Read more
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