Purpose: Core strength and stability Quick Coaching Cues Stand tall and brace your core before each rep. Drive the leg or knee up with control and reach the opposite hand across. Balance on the stance leg without excessively leaning or rushing. Common Mistakes Excessively rounding forwards with the shoulders instead of driving the leg/knee up. … Read more
Purpose: Plyometric. Fast twitch muscle recruitment. Quick Coaching Cues Coordinate the arms with each jump. Feet hip width apart. Each jump is one rep. Jump and turn to the right, reset, then jump and turn to the left…that’s two reps. Common Mistakes Not coordinating the arms properly with the jumps. Landing stiff legged. Allowing your … Read more
Purpose: Plyometrics. Fast twitch muscle recruitment. Lower body strength and power from the hips to the feet. Quick Coaching Cues Coordinate the arms with the hops. Push off and land from the mid-foot. Hop for max or near max height. Common Mistakes Being flat-footed. Landing with stiff knees. Not coordinating the arms to generate power. … Read more
Purpose: General full body strength. Quick Coaching Cues Feet flat, chest up, back straight. Knees tracking in line with the toes. Feet about hip width apart of a bit wider. Common Mistakes Heels lifting off the ground at the bottom of the squat. Knees going inward during the squat. Chest falling forwards. Back rounding. Questions … Read more
Purpose: General strength. Hips, core, and arm strength. Quick Coaching Cues Stabilize the weight over the shoulders. Keep your lower back flat against the ground, core engaged. Move the legs from the hips and not from the knees. Common Mistakes Low back arching off the ground. Moving the legs only at the knees. Questions / … Read more
Purpose: Low impact plyometric. Fast twitch muscle recruitment. Calves, quads, and glutes. Quick Coaching Cues Push off and land mid-foot or the balls of the feet. Keep the chest up, back straight. Move as quick as you can control and maintain good form. Common Mistakes Chest down. Lower back rounded. Landed flat-footed. Not landing with … Read more
Alternating Deep Lunge Purpose: General conditioning and mobility. Hip mobility and core stability. Quick Coaching Cues Try to get your foot next to your hand or as close as you can. Common Mistakes Trying to get the foot on the inside of the arm instead of the outside. Not bringing the foot up far enough. … Read more
Purpose: Lower body power. Quads, glutes, and calves. Quick Coaching Cues Feet hip width apart, arms straight. Chest up, back straight. Push with power and land soft with bend knees, landing back into a squat. Common Mistakes Chest down. Lower back rounded. Heels lifting off the ground during the squat. Questions / Comments?
Purpose: General full body strength. Quads, glutes, and back strength. Quick Coaching Cues Starting position close to the weight. Chest up, back straight, feet flat. Keep the weight close to the body on the way up and down. Common Mistakes Chest down. Lower back rounded. Not standing close enough to the dumbbell. Not keeping the … Read more
Purpose: Low impact plyometric. Fast twitch muscle recruitment. Quads, glutes, calves, ankle and foot strength. Quick Coaching Cues Push off and land on the mid-foot (balls of the foot). Coordinate the arms and legs. Common Mistakes Being flat-footed. Not coordinating the arms with the legs. Landing stiff-legged. Questions / Comments?
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