Purpose: Plyometric. Fast twitch muscle recruitment. Athletic coordination. Foot and ankle elasticity. Quick Coaching Cues Stay tall and move side to side with quick, light rhythm. Coordinate the arms with the skips. Drive off the ground and use your arms naturally for balance and timing. Land softly with knees slightly bent and hips under control. … Read more
Purpose: Locomotive low-level plyometrics. Athletic coordination. Quick Coaching Cues Complete for your desired distance, then jog or walk back and repeat. Stay tall and keep the movement light and rhythmic as you travel backward. Drive your arms naturally and push off the ground with quick contacts. Keep your eyes forward and land softly under control. … Read more
Purpose: Locomotive low-level plyometrics. Athletic coordination. Quick Coaching Cues Complete for your desired distance, then jog or walk back and repeat. Stay tall and keep the skips quick and low to the ground. Drive your arms naturally and keep a smooth forward rhythm. Land softly on the balls of your feet with control. Common Mistakes … Read more
Purpose: Locomotive plyometrics. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete this drill for your desired distance, then walk or jog back and repeat. Coordinate the opposite arm with the opposite leg. Swing arms from the shoulders and elbows, not just elbows. Foot contact from mid-foot or balls of the foot. Knees … Read more
Purpose: Locomotive plyometrics. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete this drill for your desired distance, walk or jog back and repeat. Stay tall and hop forward off both feet with quick, light contacts. Land softly with knees slightly bent and hips back just enough to absorb force. Keep your chest … Read more
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: 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: Athletic general conditioning. Ankle elasticity and general hip strength. Quick Coaching Cues Coordinate the arms to move opposite arm with the opposite leg. Stay on the balls of your feet, not tippy toes, but midfoot. Common Mistakes Moving same arm and same side leg during the knee lift. Landing flat footed. Questions/Comments?
A-Skips (in-place) Purpose: Athletic rhythm and coordination. Ankle elasticity and hip flexor strength. General aerobic conditioning. Quick Coaching Cues Coordinate opposite arm with opposite leg. Swing arms from the shoulders and elbows, not just elbows. Foot contact from mid-foot or balls of the foot. Common Mistakes Using same arm with the same side leg. Landing … Read more
Purpose: General hamstring strength. Quick Coaching Cues Stand with tall posture. Bring your heel to your hand or as close as you can. If this is too easy, try regular butt kicks. Common Mistakes Trying to “run in place”. You don’t have to do this movement fast. Forcing the heel to the hand. If you … Read more
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