TRIPLE EXTENSION CONTINUOUS

Once the triple extension pattern has been introduced and achieved with optimal technique, continuous drilling is used to improve coordination, rhythm and endurance without losing trunk or hip stability and control. General prescription: 2-3 sets, 10-30 each side.

BOUNDING INTENSIVE

Now that the brain, joints and tissues have been exposed to extensive bounding, we can now increase the intensity of bounding by increasing the distance and decreasing ground contact time. General prescription: 2-3 sets, 10-20m.

POGO JUMPS (LOADED)

Pogos are a great exercise for impact prep and intro to plyometrics to increase ankle and achilles work capacity, tissue tolerance and overall power. In this variation, we are focusing on loading the movement by adding resistance and external stability. General prescription: 2-5 sets, 5-20 hops each side.

POGO JUMPS (PROGRESSIONS)

Pogos are a great exercise for impact prep and intro to plyometrics to increase ankle and achilles work capacity, tissue tolerance and overall power. General prescription: 2-5 sets, 10-20 hops (DL and SL). Progress from double leg to single leg as tolerated.

POGO JUMPS (BAND-ASSISTED)

This band-assisted variation can be useful in early impact prep and intro to plyometrics to increase ankle and achilles work capacity, tissue tolerance and overall power. General prescription: 2-5 sets, 10-20 hops. Progress to standard pogo variations as tolerated.

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.

MED BALL SLAM (SL)

This med ball variation is not only good for increasing power, but also exposes the hamstrings to rapid eccentric loading/lengthening (a common factor in hamstring injuries). General prescription: 3-4 sets, 3-5 reps each side.

RACK SPLIT SQUAT

This split squat variation is designed to improve single leg strength and power, whilst minimising muscle damage and joint stress. General prescription: 3-4 sets, 3-5 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.

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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