Purpose: Low impact plyometric. Fast twitch muscle recruitment. Quads, glutes, calves, ankle and foot strength. Quick Coaching Cues Push off and land on the mid-foot (balls of the foot). Coordinate the arms and legs. Common Mistakes Being flat-footed. Not coordinating the arms with the legs. Landing stiff-legged. Questions / Comments?
Purpose: Forearms and biceps. Quick Coaching Cues Keep knees slight bent. Stand tall. Don’t rush the movement. Common Mistakes Using your back. Don’t swing your upper body or your arms. Control the movement and let your biceps do the work. Questions / Comments?
Dumbbell Reverse Lunge Purpose: Lower body strength. Glutes and quads. Quick Coaching Cues Feet hip width apart. Allow the shoulders to travel forwards slightly. Keep lower back flat. Common Mistakes Rounding the lower back. Not bracing the core. Not keeping the front foot flat. 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: 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: 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
High Knee March (in-place) Purpose: Teaches and reinforces knee drive and sprint specific coordination & rhythm. Quick Coaching Cues Move opposite arm with the opposite leg Stand tall Lift thigh to a 90 degree hip position Common Mistakes Moving same arm with the same leg Not driving the knee up high enough Not maintaining control … Read more
Trainer-built workout systems, app-guided programs, and printed training tools.
