Purpose: Plyometric. Fast twitch muscle recruitment. Foot and ankle strength. Quick Coaching Cues Stay tall and balanced over the middle of your foot. Make quick, light hops side to side with a soft landing each rep. Keep your knee slightly bent and hips level as you react off the ground. Common Mistakes Not using arms. … Read more
Purpose: Plyometric. Quads, calves, ankles, and foot strength. Quick Coaching Cues Contact the ground at the mid-foot (balls of the foot). Keep the leg slightly bent. Coordinate the arms with the hops. Move as quick as you can maintain control and good form. Common Mistakes Pushing off and landing flat-footed. Not using the arms in … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep the dumbbell stacked straight over your shoulder and wrist the whole time. Brace your core and lower your legs with control. Keep the opposite arm out for balance and your shoulders grounded. Common Mistakes Letting the dumbbell drift instead of keeping it locked out overhead. Dropping … Read more
Purpose: Compound movement. Full body strength and stability. Quick Coaching Cues Opposite arm and opposite supporting leg. Keep the weight close to the body during the rdl and while returning from the overhead press. While balancing on one leg, stabilize the weight overhead, keeping the weight over the shoulder. Common Mistakes Rounding the lower back … Read more
Purpose: Plyometric. Quads, calves, ankles, and foot strength. Quick Coaching Cues Contact the ground at the mid-foot (balls of the foot). Keep the leg slightly bent. Coordinate the arms with the hops. Move as quick as you can maintain control and good form. Common Mistakes Pushing off and landing flat-footed. Not using the arms in … Read more
Purpose: General fitness and conditioning. Full body. Quick Coaching Cues Start and return in a good high plank position. Hips in line with the shoulders and ankles, or close to it. Range of motion is to get your foot to land where your hips were at the start. Common Mistakes Not starting and returning into … Read more
Purpose: General full bodyweight strength and core stability. Quick Coaching Cues Stand tall, stability and control the weight overhead. Lift knees to hip height or as close as you can. Reps are counted for each knee lift. Right leg, left leg equals one rep. Common Mistakes Rushing the marching movements. Slow it down and control … Read more
Purpose: Upper body strength. Shoulders and core stability. Quick Coaching Cues Legs slightly bent. Stand tall. Back straight. Common Mistakes Leaning back during the press. Stand tall, keep back straight. Decrease the weight if needed. Legs locked out. Keep a slight bend in the knees. Questions / Comments?
Purpose: Unilateral lower body strength. Hamstrings and core stability. Quick Coaching Cues Weight in hand opposite of support leg. Keep the weight close to the body on the way up and down. Back straight. Support leg slightly bent. Common Mistakes Rounding the lower back. Keep the low back neutral and flat. Weight too far away … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Foot flat on box or bench. Low back flat. Lead with the heel toward the ground. Common Mistakes Heel lifting up during the squat. Decrease the squat range if needed and focus on pushing the hips back during the squat instead of just squatting … Read more
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