Agility Ladder Single Leg Forward Hop
Purpose: Athletic coordination, fast twitch recruitment, multi-planar general hip, foot and ankle strength. Quick Coaching Cues Common Mistakes Questions/Comments?
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Agility Ladder Front to Back Step Across
Purpose: Athletic coordination, fast twitch recruitment, multi-planar general hip, foot and ankle strength. Quick Coaching Cues Common Mistakes Questions/Comments?
Agility Ladder Forwards 2 In, Up 2 Back 1
Purpose: Athletic coordination, fast twitch recruitment, multi-planar general hip, foot and ankle strength. Quick Coaching Cues For each rep down the ladder, one foot will lead forwards. For example, on the way down the right foot will always be the first to advance forwards. On the way back, the left foot will lead. Try to … Read more
Chair Seated: Front to Back Hops
Purpose: Seated plyometrics. Ankle and foot strength. Coordination. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Keep your feet together and make quick, light hops forward and back. Stay controlled and land softly while keeping a steady rhythm. Common Mistakes Slouching or leaning too far … Read more
Chair Seated Forward Side Arm Rotations
Purpose: Upper body strength. Shoulders and upper back. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option A. Option-A: Follow-along Video Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Hold your arms … Read more
Forward Butt Kicks
Purpose: General hamstring strength. Quick Coaching Cues Stand with tall. Knee up, feet to the hips. Coordinate the arms, opposite arm with the opposite leg. Contact the ground from the mid-foot. Common Mistakes Not coordinating the arms. Landing flat-footed. Questions/Comments?
Forward Scissor Bounds
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
Forward Single Leg Power Skips
Purpose: Locomotive plyometrics. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete this drill for your desired distance, then walk or jog back and repeat on the other leg. Jump for maximum height. Coordinate the opposite arm with the opposite leg. Swing arms from the shoulders and elbows, not just elbows. Knees up … Read more
Forward Alternating Bounds
Purpose: Plyometric. Power development. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete for your desired distance, jog or walk back and repeat. Cover as much ground as you can without “reaching”. Drive the knees up, keep ankle flexed. Common Mistakes Leaning back. Reaching out with the forward leg. Don’t extend at the knee … Read more
Forward Quick Feet
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
