Purpose: Upper body strength. Biceps, rear shoulder, upper back. Quick Coaching Cues Back flat. Head neutral, in line with the spine. Pull dumbbell towards the hips. Common Mistakes Rotating the body. Keep your shoulders and hips level and stable. Chest too high. Pulling the weight to the shoulders versus towards the hips. Questions / Comments?
Purpose: Ankle and foot strength and elasticity. Quick Coaching Cues Control the rope with the rotation of your wrist. Push-off and land on the mid-foot, balls of your feet. Common Mistakes Not maintaining enough rope speed to control the rope. Raising the hands at the moment of the jump. Keep the hands at a low … Read more
Purpose: To practice hand position and wrist rotation without worrying about the rope. General ankle and foot strength. Quick Coaching Cues Imagine the rope passing under the feet with each hop. Coordinate/time the wrist movements with your hops. Keep the shoulders relaxed and find a rhythm. Common Mistakes Not visualizing the rope. Moving the whole … Read more
Purpose: General upper body strength & core stability. Quick Coaching Cues Separate the feet about hip width or a little wider. Try to keep both shoulders horizontally level. Keep knees, hips, and head inline. Common Mistakes Hips too high, not inline with the knees and shoulders. Supporting hand in front of the shoulder and not … Read more
Single Leg Hop to Lateral Jump (in-place) Purpose: Plyometrics. Single leg elasticity and ankle strength. Quick Coaching Cues Standing on the right leg, left leg is off the ground. Complete a vertical hop, land on the same leg and immediately jump to the left, landing on the left leg. Now, repeat that sequence with the … Read more
Purpose: Develop core stability. Engage deep core muscles. Quick Coaching Cues Keep lower back pressed to the floor. Don’t rush the movement. Try to create space under your waist band by pulling your navel in toward your spine. Common Mistakes Rushing the movement. Not keeping the core intentionally engaged throughout the movement. Allowing the lower … Read more
Purpose: Develop core stability. Engage deep core muscles. Quick Coaching Cues Keep lower back pressed to the floor. Don’t rush the movement. Try to create space under your waist band by pulling your navel in toward your spine. Common Mistakes Rushing the movement. Not keeping the core intentionally engaged throughout the movement. Allowing the lower … Read more
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