Purpose: Athletic coordination, fast twitch recruitment, multi-planar general hip, foot and ankle strength. Quick Coaching Cues Contact the ground from your mid-foot. Keep knees slightly bent. Move as quick as you can maintain control. Common Mistakes Contacting the ground flat-footed. Legs too straight, keep a slight bend in the knees. Questions/Comments?
Standing Out-Out In-In Purpose: Balance and coordination. Ankle and foot strength. Low impact plyometrics. Quick Coaching Cues Chest up, back straight. Keep knees slightly bent. Contact the ground on the balls of the foot. Move as quick as you can maintain control and good form. Use a chair or table for balance support as needed. … Read more
Purpose: Balance and coordination. Ankle and foot strength. Low impact plyometrics. Quick Coaching Cues Chest up, back straight. Keep knees slightly bent. Contact the ground on the balls of the foot. Move as quick as you can maintain control and good form. Common Mistakes Locking out the knees. Landing flat-footed. Stepping too far apart. Questions/Comments?
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
Purpose: General conditioning. Seated plyometrics. Coordination. Ankle and foot strength. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option B. Option-B: Follow-along Video Quick Coaching Cues Sit tall near the front of the chair with your core braced. Stay on the balls … Read more
Purpose: Power. Plyometric. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues For the kneeling jump, fast hands, fast hips, core engaged. Try to land with the hips as high as you can. Land on the leg opposite to the lateral jumping direction. Coordinate the arms powerfully with both jumps. Common Mistakes Kneeling Jump: Not … Read more
Purpose: Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Jump straight up first, land and then reach back on a 45-degree angle with control. With the vertical jump, stay tall through your chest and use your arms to help create lift. Land softly in an athletic position and absorb the landing before pivoting … Read more
Purpose: Plyometric. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete for your desired distance down and back, facing the same direction both ways. Drive off the ground and use your arms naturally for balance and timing. Land softly with knees slightly bent and hips under control. Common Mistakes Standing too tall. Landing … Read more
Purpose: Locomotive plyometrics. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete the hops for your desired distance, then jog or walk back and repeat. Stay tall and quick, light contacts. Land softly with knees slightly bent and core braced. Keep your chest up and eyes forward as you control each landing. Common … Read more
Purpose: Advanced plyometric. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Coordinate the arms with the jumps. Drive the knee up toward the hips. Push off and land mid-foot. Common Mistakes Not resetting the arms back in the air. Not driving the knees up. Pointing the toes. Keep the ankle flexed. Questions/Comments?
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