Purpose: Lower body power. Fast twitch recruitment. Quads, glutes, and calves. Quick Coaching Cues Chest upright, back straight, and arms straight. Give max effort or near max effort. Push off the mid-foot of the front foot and the balls the foot on the back foot. Land with bent knees. Common Mistakes Being flat footed. Landing … Read more
Purpose: Compound movement. Full body strength and stability. Quick Coaching Cues Opposite arm and opposite supporting leg. Keep the weight close to the body during the rdl and while returning from the overhead press. While balancing on one leg, stabilize the weight overhead, keeping the weight over the shoulder. Common Mistakes Rounding the lower back … 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: Weighted plyometric. Fast twitch recruitment. Quads & calves. Quick Coaching Cues Feet hip width apart Quick hops Light-medium weight Common Mistakes Bending the knees too much. Only bend the knees to about a quarter squat depth. Pushing off and landing flat-footed. Contact the ground at the mid-foot (balls of the feet). Questions / Comments?
Purpose: General strength & power. Glutes, quads and shoulders. Quick Coaching Cues Keep the weight close to your body during the pull into a snatch. Coordinate the snatch into the leg movement. Common Mistakes Allowing the weight to swing away from the body. Swinging the upper body during the snatch. Leg the legs drive the … Read more
Purpose: Lower body isometric. Quads and glutes. Quick Coaching Cues Hips back, foot flat. Knee flexed to 90-degrees or as close as you can get. Chest facing forwards, back straight. Common Mistakes Heel off the ground on the lunge side. Shift your weight back and press through the whole foot. Not holding low enough. Try … Read more
Purpose: Glute isolation general strength. Quick Coaching Cues Keep hips high off the ground. Don’t rush the movement. Flex the hip to around 90-degrees. Common Mistakes Allowing the hips to drop. Moving too quickly. Slow it down a bit. Keep the glutes engaged. Questions / Comments?
Purpose: Full body power. Fast twitch recruitment. Quads, glutes, and calves. Quick Coaching Cues Push off the ground from the mid-foot/balls of the feet. Coordinate and use arms with the leg movements. Move with power and land soft, with bent knees. Every jump is a rep. Common Mistakes Only turning one way. Instead, jump and … Read more
Purpose: Full body power. Fast twitch recruitment. Quads, glutes, and calves. Quick Coaching Cues Push off the ground from the mid-foot/balls of the feet. Coordinate and use arms with the leg movements. Move with power and land soft, with bent knees. Common Mistakes Landing stiffed legged. Land in a fast squat, land soft. Not using … 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
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