Practical applications for the everyday coach and athlete
Lower Body Strength
Bullet Proof your female athletes knees
Knee health exercises and examples (Click Here)
Maintaining knee health is crucial for female athletes. Here are some tips to help you protect your knees:
- Strength Training: Focus on strengthening the muscles around your knees, including quadriceps, hamstrings, and calf muscles. A well-balanced strength training program can provide stability and support to your knee joints.
- Rest and Recovery: Allow adequate time for rest and recovery between intense workouts.
TEACHING YOUR ATHLETES TO HINGE
Hip Hinge Progressions (Click Here)
The hip hinge is a fundamental movement pattern that involves flexing at the hips while maintaining a relatively neutral spine. This movement is crucial for various exercises, especially those involving the posterior chain muscles such as the hamstrings and glutes.
Lower Body Speed and Explosiveness
Wall Drive Varations and application
Wall Drive Example (Click Here)
The "wall drive" exercise is a great way to work on hip mobility, leg strength, and overall stability. Are you wanting to work your speed on your own? This is a easy exercise you can do at home with no equipment
Post activation potentation training
Single Leg Split & Sprinter Step Up ( Click Here)
Post-activation potentiation (PAP) training is a mouthful, but it's a pretty interesting concept! It involves performing a heavy resistance exercise followed by a biomechanically similar explosive movement. The idea is that the heavy lift induces a temporary increase in muscle performance, making the subsequent explosive movement more powerful
POST ACTIVATION POTENTATION TRAINING
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Lateral Lunges & Skater Jumps ( Click Here)
Post-activation potentiation (PAP) training is a mouthful, but it's a pretty interesting concept! It involves performing a heavy resistance exercise followed by a biomechanically similar explosive movement. The idea is that the heavy lift induces a temporary increase in muscle performance, making the subsequent explosive movement more powerful
Triple Extension Movements
Triple extension—a fundamental movement in many athletic activities, especially those involving explosive power. This term refers to the simultaneous extension of the ankle, knee, and hip joints. Think of it as a dynamic, coordinated straightening of these three joints.
Squat Jump ADV athletes
Squat Jump Examples (Click Here)
Squat jumps are a fantastic way to combine strength and explosiveness in one dynamic movement. Picture this: you start in a squatting position, then explode upward into a jump, reaching for the sky.
Dumbbell Snatch youth training
DB Snatch Examples (Click Here)
The dumbbell snatch is a powerful and dynamic exercise that engages multiple muscle groups and challenges your coordination and stability. The dumbbell snatch is fantastic for building full-body strength, power, and agility. Plus, it adds a nice variation to your workout routine.
Upper Body Development
French Contrast Training
Baseball Winter Training (Click Here
French contrast training is a method that combines strength training with plyometric exercises to enhance power and performance. It typically involves four components:
- Heavy Resistance Exercise: EX. Barbell movement
- Explosive Movement: EX Jump
- Assisted Plyometric Exercise: This could involve using bands, a lighter load, or some other form of assistance.
- Unassisted Plyometric Exercise: Finally, perform the same plyometric exercise without assistance.
POST ACTIVATION POTENTATION TRAINING
ALT DB Bench & Seated MB Throw (Click Here)
Post-activation potentiation (PAP) training is a mouthful, but it's a pretty interesting concept! It involves performing a heavy resistance exercise followed by a biomechanically similar explosive movement. The idea is that the heavy lift induces a temporary increase in muscle performance, making the subsequent explosive movement more powerful