Purpose: Plyometric. Hips, quads, calves, ankles, and foot strength. Quick Coaching Cues Stay light and quick on your feet and land softly each rep. Keep your chest up and knees slightly bent as you hop out and in. Move quick but controlled, keeping your hips level. Common Mistakes Landing stiff-legged instead of absorbing with the … Read more
Purpose: Plyometric. Fast twitch recruitment. Athletic coordination. Quads, calves, ankles, and feet. Quick Coaching Cues Feet hip width apart Quick hops Coordinate the arms with the hops, move from the shoulders. Common Mistakes Not coordinating the arms or not using the arms at all. Pushing off and landing flat-footed. Contact the ground at the mid-foot … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your legs straight and lift your torso and feet at the same time. Reach toward your toes by crunching through your abs, not just swinging your arms. Lower with control and keep your core braced between reps. Common Mistakes Not coordinating the movement of the upper … Read more
Purpose: Weighted plyometric. Fast twitch recruitment. Quads & calves. Quick Coaching Cues Feet hip width apart Quick hops Light-medium weight Common Mistakes Bending the knees too much. Only bend the knees to about a quarter squat depth. Pushing off and landing flat-footed. Contact the ground at the mid-foot (balls of the feet). Questions / Comments?
Purpose: Full body power. Fast twitch recruitment. Quads, glutes, and calves. Quick Coaching Cues Push off the ground from the mid-foot/balls of the feet. Coordinate and use arms with the leg movements. Move with power and land soft, with bent knees. Common Mistakes Landing stiffed legged. Land in a fast squat, land soft. Not using … Read more
Purpose: Full body power. Quick Coaching Cues Initiate movement with the legs. “Dip” and push. Quick push with the legs, follow through with the arms. Common Mistakes Locking out the arms during the press. Don’t lock out, press to a “soft end point”. Holding the weight overhead. Once you press overhead, return to the starting … Read more
Purpose: Lower body strength. Quads and glutes. Quick Coaching Cues Feet hip width apart. Mid length step apart front to back. Front foot flat. Back heel elevated. Common Mistakes Back foot flat. Keep the heel elevated on the back foot. Too short of a stance front to back. Questions / Comments?
Purpose: Lower body strength. Quads, glutes, shoulders, and triceps. Quick Coaching Cues Feet hip width apart. Mid length step apart front to back. Front foot flat. Back heel elevated. Common Mistakes Back foot flat. Keep the heel elevated on the back foot. Too short of a stance front to back. Questions / Comments?
Purpose: To learn rope control, rope timing and upper-lower body coordination. Quick Coaching Cues Control the rope with the rotation of your wrist. Use the double jump to practice and learn timing. Common Mistakes Not maintaining enough rope speed to control the rope. Jumping too high. Only jump high enough to clear the rope. Raising … 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
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