Purpose: Power. Plyometric. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues For the kneeling jump, fast hands, fast hips, core engaged. Try to land with the hips as high as you can. Land on the leg opposite to the lateral jumping direction. Coordinate the arms powerfully with both jumps. Common Mistakes Kneeling Jump: Not … Read more
Purpose: Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Jump straight up first, land and then reach back on a 45-degree angle with control. With the vertical jump, stay tall through your chest and use your arms to help create lift. Land softly in an athletic position and absorb the landing before pivoting … Read more
Purpose: Plyometric. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete for your desired distance down and back, facing the same direction both ways. Drive off the ground and use your arms naturally for balance and timing. Land softly with knees slightly bent and hips under control. Common Mistakes Standing too tall. Landing … Read more
Purpose: Locomotive plyometrics. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete the hops for your desired distance, then jog or walk back and repeat. Stay tall and quick, light contacts. Land softly with knees slightly bent and core braced. Keep your chest up and eyes forward as you control each landing. Common … Read more
Purpose: Athletic rhythm and coordination. Hip strength and mobility. Ankle elasticity. Quick Coaching Cues Coordinate opposite arm with opposite leg. Swing arms from the shoulders and elbows, not just elbows. Foot contact from mid-foot or balls of the foot. Common Mistakes Using same arm with the same side leg. Flat footed on the support leg. … Read more
Purpose: Upper body strength. Upper back and shoulders. Quick Coaching Cues Chest facing the ground. Low Back straight, not rounded. Knees slightly bent. Lift only the arms, not your torso. You use dumbbells or small metal or light rubber weight plates Common Mistakes Torso not low enough. Your chest should be almost parallel to the … Read more
Purpose: General conditioning, hip mobility, and core stability. Quick Coaching Cues Try to get your foot next to your hand or as close as you can. Keep hips low/close to level with the shoulders. Common Mistakes Foot on the inside of the arm instead of the outside. Not bringing the foot up far enough. You … Read more
Purpose: Lower body isometric. Quads and glutes. Quick Coaching Cues Hold dumbbell or kettlebell close to the chest. Push hips back and try to squat down to a 90 degree bend. Hips back, foot flat. Chest up, back straight. Common Mistakes Heel off the ground on the lunge side. Shift your weight back and press … Read more
Purpose: Advanced plyometric. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Coordinate the arms with the jumps. Drive the knee up toward the hips. Push off and land mid-foot. Common Mistakes Not resetting the arms back in the air. Not driving the knees up. Pointing the toes. Keep the ankle flexed. Questions/Comments?
Purpose: General hamstring strength. Quick Coaching Cues Stand with tall. Knee up, feet to the hips. Coordinate the arms, opposite arm with the opposite leg. Contact the ground from the mid-foot. Common Mistakes Not coordinating the arms. Landing flat-footed. Questions/Comments?
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