Chair Supported Standing Single Leg Calf Raise w/ Weight Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Hold the chair lightly for balance and keep the dumbbell in the same-side hand as the working leg. Stand tall on one foot, then press through the ball of that foot to raise your … Read more
Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Hold the chair lightly for balance and stand tall on one foot. Press through the ball of your foot and raise your heel as high as you can. Lower slowly and with control for a full stretch at the bottom. Common Mistakes Leaning … Read more
Standing Out-Out In-In Purpose: Balance and coordination. Ankle and foot strength. Low impact plyometrics. Quick Coaching Cues Chest up, back straight. Keep knees slightly bent. Contact the ground on the balls of the foot. Move as quick as you can maintain control and good form. Use a chair or table for balance support as needed. … Read more
Purpose: Balance and coordination. Ankle and foot strength. Low impact plyometrics. Quick Coaching Cues Chest up, back straight. Keep knees slightly bent. Contact the ground on the balls of the foot. Move as quick as you can maintain control and good form. Common Mistakes Locking out the knees. Landing flat-footed. Stepping too far apart. Questions/Comments?
Purpose: Balance. General conditioning. Quick Coaching Cues Standing tall. Coordinate the arm and leg movement. Keep support leg slightly bent. Common Mistakes Slouching, not standing tall. Locking out the support leg, keep the knee slightly bent. Stepping to the side too far. Questions/Comments?
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: Arm swing mechanics and strength for running and sprinting Quick Coaching Cues Swinging left and right is one rep. Use a light dumbbell or small weight plate, 1-5lbs. Stand tall with a slight bend in your knees and brace your core. Swing your arms forward and back in a smooth, controlled rhythm from the … Read more
Purpose: Arm swing mechanics and strength for running and sprinting Quick Coaching Cues Stand tall with a slight bend in your knees and brace your core. Swing your arms forward and back in a smooth, controlled rhythm from the shoulders and elbows. Keep your shoulders relaxed as the arms move. Common Mistakes Only moving at … Read more
Purpose: Core strength Quick Coaching Cues Keep your lower back gently pressed into the floor as you raise the ball. Squeeze the med ball between your feet or ankles so the it doesn’t fall on your face. Lift your legs with control. Lower slowly without slamming your feel into the ground. Common Mistakes Letting the … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your body in a straight line and brace your abs before you start. Make small controlled circles with your forearms while keeping your hips steady. Complete reps in both directions. Press down into the ball and keep your shoulders active the whole time. Common Mistakes Letting … Read more
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