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: Aerobic fitness, hip strength, and running form foundation development Quick Coaching Cues Coordinate the arms and legs. Move opposite arm with opposite leg. Keep a tall posture *For runners/sprinters (when the knee lifts up, also lift the toes up). Common Mistakes Moving the same arm with the same side leg. Pointing the toe down … Read more
Purpose: Hip strength & mobility. Quick Coaching Cues Knee up, toe up Lift thigh to hip height Common Mistakes Not lifting the knee up high enough Point the toe down Questions/Comments?
Purpose: Teaches knee lift and turn-over speed. Quick Coaching Cues Move opposite arm with the opposite leg Stand tall Lift thigh to hip height Knee up, toe up. Keep the toe pulled up throughout the cycling movement. Common Mistakes Moving same arm with the same leg Not driving the knee up high enough Point the … Read more
High Knee March (in-place) Purpose: Teaches and reinforces knee drive and sprint specific coordination & rhythm. Quick Coaching Cues Move opposite arm with the opposite leg Stand tall Lift thigh to a 90 degree hip position Common Mistakes Moving same arm with the same leg Not driving the knee up high enough Not maintaining control … Read more
Purpose: Teaches/reinforces proper foot contact for power & speed. Develops elasticity. Quick Coaching Cues Make sure the arms are moving in rhythm with the hops. Stay on the balls of the foot. Hop for quickness and rhythm, not vertical height. Common Mistakes Landing flat-footed Arms not moving in coordination with the hops Questions / Comments?
Purpose: Improve arm swing for running and sprinting Quick Coaching Cues Sit up tall, don’t slouch Swing the arms from the shoulders, not just the elbows Relax the shoulders Common Mistakes Not pulling the elbows back during the arm swing. You want the hands to go from the hips to the chin, in a full … Read more
Trainer-built workout systems, app-guided programs, and printed training tools.
