Purpose: Plyometric. Fast twitch muscle recruitment. Foot and ankle strength. Athletic coordination. Quick Coaching Cues Touch the ground with a hand with your chest up and knees bent. Pop your feet out, then rotate your hips and torso together with control. Stay light and quick on your feet and pivot smoothly as you twist. Common … Read more
Purpose: Core strength Quick Coaching Cues Lift your chest and legs slightly off the floor while keeping your neck neutral. Rotate through your upper torso with control as you turn side to side. Squeeze your glutes and upper back while keeping the movement smooth. Common Mistakes Cranking the neck up instead of keeping the head … Read more
Weighted Seated Rotations Purpose: Core strength and stability Quick Coaching Cues Lean back slightly, brace your core, and keep your chest up. Hold the weight close and rotate side to side through your torso. Keep your feet elevated or steady while controlling each rep. Common Mistakes Rounding the low back and collapsing through the chest. … Read more
Purpose: Rotational core strength. Obliques. Transverse abdominals. Quick Coaching Cues Rotate through your torso while keeping your arms extended. Rotate out with some controlled power. Control the return. Common Mistakes Bending the arms too much and turning it into an arm exercise. Snapping back too fast instead of controlling the resistance. Questions/Comments?
Purpose: General core strength and stability. Transverse plane (rotational). Quick Coaching Cues Feet slightly wider than hip width. Keep core engaged. Move with intent and control. Common Mistakes Pivoting the feet. Keep the feet planted to isolate the core. Not moving with intent. Intent doesn’t mean reckless. Consider increasing the weight if needed. 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: General conditioning. Upper/lower body athletic coordination. Foot and ankle strength. Elasticity Quick Coaching Cues Start with a basic single under hop, then slowly blend in hip twist. At the moment of jumping over the rope, keep hands low and focus on having enough rope speed and rotation at the wrist. Common Mistakes Raising the … Read more
Purpose: General core strength and stability. Transverse plane. Quick Coaching Cues Lean back enough to balance your feet off the ground. Complete a full range of motion by tapping your finger tips to the ground side to side. You can modify this movement by keeping your feet on the ground like this. Common Mistakes Not … Read more
Purpose: Trunk mobility, transverse plane movement through the core. Quick Coaching Cues Feet shoulder width apart or slightly wider. Keep knees “soft”, slightly bent. If you have access to a broom stick or pvc, try this variation: Stick Mobility Trunk Twist Common Mistakes Pivoting the feet. Keep the feet planted. Locking out the knees. Keep … Read more
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