Agility Ladder Reverse Twist
Purpose: Athletic coordination, fast twitch recruitment, multi-planar general hip, foot and ankle strength. Quick Coaching Cues Common Mistakes Questions/Comments?
rotational
Agility Ladder Twist
Purpose: Athletic coordination, fast twitch recruitment, multi-planar general hip, foot and ankle strength. Quick Coaching Cues Common Mistakes Questions/Comments?
Walking Reverse Twist
Purpose: Beginner level agility ladder pattern. Coordination, balance, multi-planar general hip, foot and ankle strength. Quick Coaching Cues Outside leg leads. When standing to the left side of the ladder, the left foot steps in the square. When standing on the right side, the right foot steps in the square. Rotate the hips with each … Read more
Walking Twist
Purpose: Beginner level agility ladder pattern. Coordination, balance, multi-planar general hip, foot and ankle strength. Quick Coaching Cues Outside leg leads. When standing to the left side of the ladder, the left foot steps in the square. When standing on the right side, the right foot steps in the square. Rotate the hips with each … Read more
Chair Seated March and Twist
Purpose: General core strength and stability. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Lift one knee as you rotate your torso toward it with control. Alternate sides smoothly while keeping your posture tall. Common Mistakes Slouching or leaning back instead of staying upright. Moving … Read more
Chair Seated Backward Side Arm Rotations
Purpose: Upper body strength. Shoulders and upper back. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option A. Option-A: Follow-along Video Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Hold your arms … Read more
Chair Seated Forward Side Arm Rotations
Purpose: Upper body strength. Shoulders and upper back. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option A. Option-A: Follow-along Video Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Hold your arms … Read more
Chair: Trunk Twist
Chair Trunk Twists Purpose: Core strength and trunk mobility. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option A. Option-A: Follow-along Video Quick Coaching Cues Sit tall with your core braced and feet flat on the floor. Rotate through your torso side … Read more
Vertical Jump to 45 Degree Backward Reach
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
Cariocas (in-place)
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
