Agility Ladder 2 Feet Side to Side Hop
Purpose: Athletic coordination, fast twitch recruitment, multi-planar general hip, foot and ankle strength. Quick Coaching Cues Common Mistakes Questions/Comments?
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Agility Ladder 2 Feet Out
Agility Ladder: 2 Feet Out Purpose: Athletic coordination, fast twitch recruitment, multi-planar general hip, foot and ankle strength. Quick Coaching Cues It doesn’t matter what side of the ladder you start on. When standing on the left side, the right foot leads. When standing on the right, the left foot leads. Try to contact the … Read more
Agility Ladder 2 Feet In
Agility Ladder: 2 Feet In Purpose: Athletic coordination, fast twitch recruitment, multi-planar general hip, foot and ankle strength. Quick Coaching Cues One leg leads. For example, when moving forwards the right foot is the first to step in the square. On the way back, the left foot leads. OR move down the ladder with the … Read more
Chair Supported Two Leg Calve Raises
Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Hold the chair lightly for balance as needed and stand tall with your feet about hip-width apart. Press through the balls of both feet and raise your heels as high as you can. Lower your heels slowly and under control for a full … Read more
Chair Seated: Front to Back Hops
Purpose: Seated plyometrics. Ankle and foot strength. Coordination. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Keep your feet together and make quick, light hops forward and back. Stay controlled and land softly while keeping a steady rhythm. Common Mistakes Slouching or leaning too far … Read more
Vertical Jump to 45 Degree Backward Reach
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
Lateral Two Leg Hops
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
Weighted Shoulder “T” Raise
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
Forward Continuous Broad Jumps
Purpose: Plyometric. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete for your desired distance, jog or walk back and repeat. Coordinate your arms with the jumps, swinging from the shoulders and elbows. Jump up and forwards explosively and drive your knees up each rep. Land softly and quickly reload into the next … Read more
Forward Continuous Tuck Jumps
Purpose: Plyometric. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete for your desired distance, jog or walk back and repeat. Coordinate your arms with the jumps, swinging from the shoulders and elbows. Jump up and forwards explosively and drive your knees up each rep. Land softly and quickly reload into the next … Read more
