Purpose: General core strength. Quick Coaching Cues Keep your lower back gently pressed into the floor. Lift your legs with control and keep them straight as you move. Lower slowly and stop before your heels touch the ground. If you need to modify the movement, you can place your hands under your hips like this … Read more
Purpose: Athletic rhythm and coordination. Ankle elasticity and hip flexor strength. Quick Coaching Cues Complete this drill for your desired distance, then walk or jog back and repeat facing both directions. Coordinate the opposite arm with the opposite leg. Swing arms from the shoulders and elbows, not just elbows. Foot contact from mid-foot or balls … 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: General upper body strength & core stability. Quick Coaching Cues Separate the feet about hip width or a little wider. Try to keep both shoulders horizontally level. Keep knees, hips, and head inline. Common Mistakes Hips too high, not inline with the knees and shoulders. Supporting hand in front of the shoulder and not … Read more
Purpose: General upper body strength. Quick Coaching Cues Keep head, shoulders, and hips inline. Move with the opposite side arm and leg, as you walk side to side. The push-up can be done from the toes or knees. Common Mistakes Moving same side arm and leg when walking side to side. Hips too high, not … Read more
Single Leg Hop to Lateral Jump (in-place) Purpose: Plyometrics. Single leg elasticity and ankle strength. Quick Coaching Cues Standing on the right leg, left leg is off the ground. Complete a vertical hop, land on the same leg and immediately jump to the left, landing on the left leg. Now, repeat that sequence with the … Read more
Purpose: Athletic conditioning. A 2 movement complex. Fast twitch movement with a upper body general strength movement. Quick Coaching Cues Jump and pull your knees up towards hip height. Bend the knees slightly to walk out and back to an upright position. If you need to modify the tuck jump, you can just do a … Read more
Purpose: General core & hip strength. ADDuctors & ABDuctors Quick Coaching Cues Lean back and balance with both legs off the ground. Move the legs at the hips. You can modify by placing the hands down like this variation. Common Mistakes Only moving the legs at the knees. Move the legs from the hips. Leaning … Read more
Purpose: General core & hip strength. Quick Coaching Cues Lean back and balance with both legs off the ground. Move the legs at the hips. You can modify by placing the hands down like this variation. Common Mistakes Only moving the legs at the knees. Move the legs from the hips. Leaning back too far. … Read more
Purpose: General upper body strength. Quick Coaching Cues Keep your elbows at a 45-degree position from the body or closer. Keep the head neutral, inline with the body. Keep the hips inline with the shoulders and ankles. You can modify by going to the knees like this variation or by elevating the hands like this … Read more
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