ANKLE DRILLING

This demonstration will be useful prior to early impact prep and intro to plyometrics to increase ankle stiffness, endurance, and tissue tolerance/capacity. General prescription: 2-5 sets, 10-50 reps. Increase distance and height as tolerated.

LANDING MECHANICS

This demonstration will be useful prior to early impact prep and intro to plyometrics to increase balance, stability, force absorption and coordination during single and double leg landing. General prescription: 2-5 sets, 10-20 reps. Increase distance and height as tolerated.

45-DEG HOP AND HOLDS

This low load drill can be useful in early impact prep and intro to plyometrics to increase balance, stability, force absorption and coordination during single leg landing. General prescription: 2-5 sets, 10-20 steps each side. Increase distance and height as tolerated.

COSSACK SQUAT (YIELDING KB)

The KB yielding cossack squat is a great tool to improve single leg joint capacity and absorption prior to free, high intensity plyometrics. Building a base of tissue capacity and endurance creates a great foundation for future power and performance. This variation is biased to the frontal plane, teaching the body to absorb impact in […]

TRAP BAR JUMP

This jump variation not only helps to ‘overload’ the jump pattern, but can also increase demand of the landing to help with tissue capacity and resilience. General prescription: 3-5 sets, 3-5 reps for power, 8-15 reps for capacity.

SQUAT (YIELDING KB)

The KB yielding squat is a great tool to improve double leg joint capacity and absorption prior to free, high intensity plyometrics. Building a base of tissue capacity and endurance creates a great foundation for future power and performance. General prescription: 3-4 sets, 6-15 reps.

YIELDING KB LUNGE

The KB yielding lunge is a great tool to improve single leg joint capacity and absorption prior to free, high intensity plyometrics. Building a base of tissue capacity and endurance creates a great foundation for future power and performance. General prescription: 3-4 sets, 6-15 reps each side.

KB SWING

The KB swing is a classical power movement that can develop great hip extension power, when done correctly and with intent. It can also be used to build tissue capacity and endurance. General prescription: 3-4 sets, 3-5 reps for power, 10-20 reps for capacity.

WALL BALL SLAM (HALF-KNEELING POWER)

Rotational med-ball work is designed to improve thoracic rotation ability and upper body movement capacity. This variation is power focused. General prescription: 3-4 sets, 3-5 reps each side for power.

BULGARIAN SPLIT JUMP

This plyometric movement is designed to improve landing capacity along with the ability to rapidly produce force after ground contact. It will help condition the lower limb and improve it’s impact capacity. General prescription: 3-4 sets, 3-5 reps each side for power, 10-20 each side for capacity.

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