ARABESQUE (SINGLE-LEG)
The arabesque is a great movement for not only single leg balance and stability, but also glute and hamstring strength and endurance. General prescription: 3-5 sets, 8-15 reps each side.
BOUNDS (LATERAL)
Lateral bounds (or jumps) will increase ankle, knee and hip stability when jumping laterally. This can be useful to prep for agility and change of direction training. It will also improve tendon stiffness and lateral stability. General prescription: 2-5 sets, 5-15 reps each side.
HOPS (LATERAL)
Lateral hops (or skips) will increase ankle/calf complex tissue tolerance, endurance and capacity. It will also improve stiffness and lateral stability. General prescription: 2-5 sets, 10-30 reps.
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.
RIB MECHANICS AND BREATHING
This demonstration will give you an insight on how to stack your ribs over your pelvis by ‘compressing your ribs’ and how to control your trunk. These abilities will improve joint range of motion and mobility in training by allowing you to control your centre of gravity but also minimise compensations in the lower back […]
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.
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.
