Purpose: General core strength and stability. + Glute and upper back strength. Quick Coaching Cues Feet width slightly wider than hip width apart Lift opposite arm and opposite side leg. Slow it down and control the movement. Hold the top position for 1-2 seconds. Common Mistakes Feet too narrow. Not keeping the hips and body … Read more
Purpose: General fitness and conditioning. Full body. Quick Coaching Cues Start and return in a good high plank position. Hips in line with the shoulders and ankles, or close to it. Range of motion is to get your foot to land where your hips were at the start. Common Mistakes Not starting and returning into … Read more
Purpose: General core strength and stability. Transverse plane (rotational). Quick Coaching Cues Feet slightly wider than hip width. Keep core engaged. Move with intent and control. Common Mistakes Pivoting the feet. Keep the feet planted to isolate the core. Not moving with intent. Intent doesn’t mean reckless. Consider increasing the weight if needed. Questions / … Read more
Purpose: Low-impact plyometric. Athletic general conditioning. Transverse plane. (Rotational) Quick Coaching Cues Contact the ground at the mid-foot (balls of the feet). Try to keep the shoulders facing forwards and focus on rotating the hips. Move as quick as you can maintain good form and control. Common Mistakes Excessively turning the shoulders. Try to keep … Read more
Purpose: Upper body plyometrics and arms, shoulders, and core stability. General strength & conditioning. Quick Coaching Cues Keep the hips in line with the shoulders and ankles. Feet about hip width apart or a bit wider for stability. Move as quick as you can maintain good form and control. Common Mistakes Hands too far forwards. … Read more
High Plank Jack Purpose: General full bodyweight strength. Core stability. Quick Coaching Cues Keep hips in line with shoulders and ankles. Stay level. Moving the feet out and back is one rep. Common Mistakes Hips piked up. Try to keep hips in line with the body. Hands too far forwards. Keep the hands under the … Read more
Purpose: General upper body strength. Upper back and core stability. Quick Coaching Cues Keep body in line, ankles, hips, and shoulders in line. Hands under the shoulders. Keep hips level. Feet slightly wider than hip width. Common Mistakes Allowing the hips to sag. Hands too far in front of the shoulders. Hips rotating during the … Read more
Purpose: Hip strength. Upper quads and hip flexors. Quick Coaching Cues Sit up tall, keep upper body upright. Legs straight, ankle flexed (toe pulled toward you). Common Mistakes Leaning back. Not lifting high enough. Try to lift to hip height. Questions / Comments?
Purpose: General conditioning. Upper/lower body athletic coordination. Foot and ankle strength. Elasticity Quick Coaching Cues Start with a basic single under hop, then slowly blend in hip twist. At the moment of jumping over the rope, keep hands low and focus on having enough rope speed and rotation at the wrist. Common Mistakes Raising the … 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
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