Purpose: Core stability. Upper body general strength. Quick Coaching Cues Try to keep your hips down and level with your shoulders. Control the movement, don’t rush. If this is too easy, try the regular version. Common Mistakes Hips too high, not in line with the shoulders. Not completing the full range of motion, try to … Read more
Purpose: Rotational core strength. Quick Coaching Cues Keep legs at a 90-degree bend. Keep core engaged throughout the movement. Keep arms out to your side, palms down to brace against the ground for control and stability. If this is too easy, try the regular version. Common Mistakes Not using the arms to brace against the … Read more
Purpose: Athletic rhythm and coordination. Ankle elasticity and hip flexor strength. General aerobic conditioning. Quick Coaching Cues Maintain an upright tall posture. Foot contact from mid-foot or balls of the foot. Keep the lifting leg slightly bent, it doesn’t need to be completely straight. Common Mistakes Landing and push off flat-footed. Questions/Comments?
A-Skips (in-place) Purpose: Athletic rhythm and coordination. Ankle elasticity and hip flexor strength. General aerobic conditioning. 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. Landing … Read more
Purpose: Core stability. Quick Coaching Cues Push the floor away, keep your upper back active and shoulders stacked over your hands. Brace like you’re about to be tapped in the stomach, keep ribs down and avoid arching your low back. Hover low and stay still, knees just off the floor, hips level, no rocking side … Read more
Purpose: Core stability. Quick Coaching Cues Make sure the cone or whatever target you’re using is far enough away to make you reach. Set feet about hip width apart. Try to keep hips level as you reach. You can also modify this to a kneeling variation or forearm variation Common Mistakes Setting feet to close … 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
Purpose: Plyometrics. Develops ankle elasticity, proper foot contact, and athletic coordination. Quick Coaching Cues Move arms in rhythm with the movement. Contact the ground at the mid-foot, balls of the feet. Common Mistakes Not using arms. Only moving the arms from the elbows down. Movement should happen at the shoulders. Landing flat-footed. Questions/Comments?
Purpose: Develop core stability. Engage deep core muscles. Quick Coaching Cues Keep lower back pressed to the floor. Don’t rush the movement. Try to create space under your waist band by pulling your navel in toward your spine. Common Mistakes Rushing the movement. Not keeping the core intentionally engaged throughout the movement. Allowing the lower … Read more
Purpose: Mobility & general fitness. Quick Coaching Cues Feet slightly wider than shoulder width. Knees slightly bent Common Mistakes Locking out the knees. Keep them slightly bent. Not completing the full movement. Start in an upright standing position and return to that position. Forcing a toe touch. If you can’t touch your toes, just get … Read more
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