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. Hips, quads, calves, ankles, and foot strength. Quick Coaching Cues Stay light and quick on your feet and land softly each rep. Keep your chest up and knees slightly bent as you hop out and in. Move quick but controlled, keeping your hips level. Common Mistakes Landing stiff-legged instead of absorbing with the … 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. Athletic coordination. Quads, calves, ankles, and feet. Quick Coaching Cues Feet hip width apart Quick hops Coordinate the arms with the hops, move from the shoulders. Common Mistakes Not coordinating the arms or not using the arms at all. Pushing off and landing flat-footed. Contact the ground at the mid-foot … 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: 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
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: 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?
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
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