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: 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
Purpose: Low-impact plyometric. Athletic general conditioning. Transverse plane. (Rotational) Quick Coaching Cues Contact the ground at the mid-foot (balls of the feet). Try to keep the shoulders facing forwards and focus on rotating the hips. Move as quick as you can maintain good form and control. Common Mistakes Excessively turning the shoulders. Try to keep … Read more
Purpose: Plyometrics. General athletic conditioning. Quick Coaching Cues Contact the ground at the mid-foot, balls of the feet. Coordinate the arms with the legs, opposite arm, opposite leg. Common Mistakes Landing flat-footed. Moving with the same side arm and leg. Separating the feet too far apart. Questions / Comments?
Purpose: Ankle and foot strength and elasticity. Quick Coaching Cues Control the rope with the rotation of your wrist. Push-off and land on the mid-foot, balls of your feet. Common Mistakes Not maintaining enough rope speed to control the rope. Raising the hands at the moment of the jump. Keep the hands at a low … Read more
Purpose: To learn rope control, rope timing and upper-lower body coordination. Quick Coaching Cues Control the rope with the rotation of your wrist. Common Mistakes Not maintaining enough rope speed to control the rope. Jumping/stepping too high. Raising the hands at the moment of the jump. Keep the hands at a low position and use … Read more
Purpose: To learn rope control, rope timing and upper-lower body coordination. Quick Coaching Cues Control the rope with the rotation of your wrist. Use the double jump to practice and learn timing. Common Mistakes Not maintaining enough rope speed to control the rope. Jumping too high. Only jump high enough to clear the rope. Raising … Read more
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