Purpose: Locomotive plyometrics. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete for your desired distance, then jog or walk back and repeat. Push explosively off the ground and drive out at a 45-degree angle each rep. Drive the knee up as you bound. Stay tall through your torso and use your arms … Read more
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. 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 of the foot. Knees … Read more
Purpose: Locomotive plyometrics. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete this drill for your desired distance, walk or jog back and repeat. Stay tall and hop forward off both feet with quick, light contacts. Land softly with knees slightly bent and hips back just enough to absorb force. Keep your chest … Read more
Single Leg Forward Jump to Lateral Jump Purpose: Plyometric. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Start balanced on one leg, right leg for example. Jump forwards, land and immediately jump to the left, landing on the same leg. Stay athletic with your chest up and knee slightly bent on each landing. … Read more
Purpose: Plyometrics. Fast twitch muscle recruitment. Ankle and foot strength. Quick Coaching Cues Jump explosively up while moving slightly forward and back under control. Stay tall through your torso and use your arms to help drive the jump. Land softly on the balls of your feet and reset quickly for the next rep. Common Mistakes … Read more
Purpose: Plyometric. Quads, calves, ankles, and foot strength. Quick Coaching Cues Contact the ground at the mid-foot (balls of the foot). Keep the leg slightly bent. Coordinate the arms with the hops. Move as quick as you can maintain control and good form. Common Mistakes Pushing off and landing flat-footed. Not using the arms in … Read more
Purpose: Plyometric. Fast twitch recruitment. Calves, quads, glutes, and core. Quick Coaching Cues Contact the ground mid-foot/balls of the feet. Coordinate and use arms with the leg movements. Move as quick as you can maintain control and good form. Common Mistakes Landing flat-footed. Not using the arms. Not moving with quickness and intent. Questions / … Read more
Purpose: Lower body strength. Quads and glutes. Quick Coaching Cues During the lunge, front foot flat, back foot on the balls of the foot. Drive/push off primarily the front leg. Common Mistakes Front foot, heel lifting off the ground during the bottom of the lunge. Try stepping out a little further to keep the front … Read more
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 front to back hops. At the moment of jumping over the rope, keep hands low and focus on having enough rope speed and rotation at the wrist. Push off … Read more
Purpose: General upper body strength and core stability. Quick Coaching Cues Move opposite arm with opposite leg. Keep hips down in line with the shoulders. Take two “steps” forwards and two steps backwards, that’s one rep. Keep core slightly engaged. Common Mistakes Moving with the same arm and same side leg. Hips too high. Core … Read more
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