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 side to side 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 conditioning. Upper/lower body athletic coordination. Foot and ankle strength. Elasticity Quick Coaching Cues At the moment of jumping over the rope, keep hands low and focus on having enough rope speed and rotation at the wrist. Maintain enough rope speed to keep the rope vertical during the side swings. Common Mistakes Raising the … Read more
Purpose: General conditioning. Upper/lower body athletic coordination. Foot and ankle strength. Elasticity Quick Coaching Cues When doing the regular rope jump, keep hands low and rotate at the wrist. Common Mistakes Raising the hands too much at the moment of jumping over the rope. Not timing the rope swing with the jump properly. Not enough … Read more
Single Leg Hop to Lateral Jump (in-place) Purpose: Plyometrics. Single leg elasticity and ankle strength. Quick Coaching Cues Standing on the right leg, left leg is off the ground. Complete a vertical hop, land on the same leg and immediately jump to the left, landing on the left leg. Now, repeat that sequence with the … Read more
Purpose: Athletic general conditioning. Ankle elasticity and general hip strength. Quick Coaching Cues Coordinate the arms to move opposite arm with the opposite leg. Stay on the balls of your feet, not tippy toes, but midfoot. Common Mistakes Moving same arm and same side leg during the knee lift. Landing flat footed. Questions/Comments?
Purpose: General aerobic conditioning. Quick Coaching Cues Shuffle a few steps side to side. Stay in a slight squat position. This can be as quick or slow and easy as you want. Common Mistakes Standing too tall. Stay in a slight squat position. Questions/Comments?
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: Hip ABDuction and ADDuction engagement/general strength. Quick Coaching Cues Get into a slight squat position. Step side to side with both feet. Keep your chest facing forward. Common Mistakes Legs too straight, squat down some. Only stepping to the side with one leg, move both feet side to side. Changing levels. Squat down and … Read more
Purpose: Hip strength & mobility. Quick Coaching Cues Knee up, toe up Lift thigh to hip height Common Mistakes Not lifting the knee up high enough Point the toe down Questions/Comments?
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