Purpose: Advanced plyometric. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Coordinate the arms with the jumps. Drive the knee up toward the hips. Push off and land mid-foot. Common Mistakes Not resetting the arms back in the air. Not driving the knees up. Pointing the toes. Keep the ankle flexed. Questions/Comments?
Purpose: Single leg power. Fast twitch recruitment. 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 the arms in proper … 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 on the other leg. Jump for maximum height. Coordinate the opposite arm with the opposite leg. Swing arms from the shoulders and elbows, not just elbows. Knees up … Read more
Purpose: Athletic rhythm and coordination. Ankle elasticity and hip flexor strength. Quick Coaching Cues Complete this drill on one side for your desired distance, walk or jog back and repeat on the other side. Coordinate the opposite arm with the opposite leg. Swing arms from the shoulders and elbows, not just elbows. Foot contact from … Read more
Purpose: Sprint/running drill. Hamstring activation. Athletic coordination. Quick Coaching Cues Complete for your desired distance, walk or jog back, and repeat for both legs. 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 … Read more
Purpose: Athletic rhythm and coordination. Ankle elasticity and hip flexor strength. General athletic conditioning. Quick Coaching Cues Coordinate opposite arm with opposite leg. Move arms from the shoulders and elbows, not just elbows. Lift knees to hip height. Common Mistakes Using same arm with the same side leg. Not keeping the toe pulled up (dorsiflexed) … Read more
Purpose: Running drill. Hamstring activation. Ankle elasticity. Quick Coaching Cues Stand tall. Coordinate the opposite arm with the opposite leg. Contact the ground from your mid-foot. Keep the ankle flexed. Common Mistakes Not coordinating the arms with the knee lift. Pointing the toe. Keep the ankle flexed. Being flat-footed on the support leg. Questions/Comments?
Purpose: Running drill. Hip strength & mobility. Ankle elasticity. Quick Coaching Cues Stand tall. Coordinate the opposite arm with the opposite leg. Contact the ground from your mid-foot. Lift knee to hip height. Common Mistakes Not coordinating the arms with the knee lift. Not lifting the knee high enough. Contacting the ground flat-footed. Questions/Comments?
Purpose: Plyometric. Ankle and foot strength and elasticity. Quick Coaching Cues For your desired distance, complete this down and back. For example, 10yds down on the right leg and 10yds back on the left leg. If your hopping on your right leg, you should be moving to your LEFT. When you’re hopping on your left, … Read more
Purpose: Locomotive advanced-plyometrics. Power. Athletic coordination. Quick Coaching Cues Complete this facing both directions. For example, Starting with your RIGHT leg forwards, bound two steps, when you land on your RIGHT leg, complete the lateral bound landing on your LEFT leg facing your left, then immediately transition into the 5-10yd sprint. You’ll complete 2-3 sets … Read more
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