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: General conditioning, hip mobility, and core stability. Quick Coaching Cues Try to get your foot next to your hand or as close as you can. Keep hips low/close to level with the shoulders. Common Mistakes Foot on the inside of the arm instead of the outside. Not bringing the foot up far enough. You … Read more
Purpose: Plyometric. Power development. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete for your desired distance, jog walk or jog back and repeat. Lean back slightly and cover as much ground as you can. Keep the legs straight. Drive powerfully with the opposite arm and leg. Common Mistakes Not giving enough power. Bending … Read more
Purpose: Running drill. 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. Get in as many steps as you can. This is all about frequency. “Spin your wheels”. Coordinate the opposite arm with the opposite leg. Swing … Read more
Purpose: Plyometric. Fast twitch muscle recruitment. Foot and ankle strength. Athletic coordination. Quick Coaching Cues Touch the ground with a hand with your chest up and knees bent. Pop your feet out, then rotate your hips and torso together with control. Stay light and quick on your feet and pivot smoothly as you twist. Common … Read more
Purpose: Core strength Quick Coaching Cues Lift your chest and legs slightly off the floor while keeping your neck neutral. Rotate through your upper torso with control as you turn side to side. Squeeze your glutes and upper back while keeping the movement smooth. Common Mistakes Cranking the neck up instead of keeping the head … Read more
Purpose: Core strength Quick Coaching Cues Press through your hands, lift your hips high, and keep your chest open. Brace your core and glutes before raising one leg. Lift the leg with control without letting your hips drop. Common Mistakes Letting the hips sag instead of holding a strong reverse plank. Throwing the leg up … Read more
Purpose: Core strength Quick Coaching Cues Lift your chest gently off the floor and keep your neck long. Squeeze your upper back and glutes while keeping legs relaxed on the floor. Hold the position with steady breathing and controlled tension. Common Mistakes Cranking the neck up instead of keeping the head neutral. Relying only on … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your spine neutral and brace your core before reaching. Extend opposite arm and leg long without letting your hips twist. HOLD for 3-5 seconds. Common Mistakes Arching the low back instead of keeping the core braced. Rotating the hips or shoulders as the arm and leg … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep the dumbbell stacked straight over your shoulder and wrist the whole time. Brace your core and lower your legs with control. Keep the opposite arm out for balance and your shoulders grounded. Common Mistakes Letting the dumbbell drift instead of keeping it locked out overhead. Dropping … Read more
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