Intro
Exercises
Box Jump
- Athletic Position
- Lead movement with Arms
- Land soft
- Explosive
Rotational Box Jump
- Athletic Position
- Lead movement with arms and rotate
- Don’t let knees drive inward
- Land soft
- Explosive
180 Jumps
- Athletic Position
- Lead movement with Arms
- Don’t let knees drive inward
- Land soft
- Explosive
Squat Jumps
- Athletic Position
- Lead movement with Arms
- Don’t let knees drive inward
- Land soft
- Explosive
Bunny Hops
- Narrow stance
- Lead movement with Arms
- Don’t let knees drive inward
- Land soft
- Explosive
Lateral Bound with Torso Rotation
- Single leg lateral jump then rotate
- Be under control before you rotate
- Don’t let knees drive inward
- Land soft
- Explosive but under control
Step to Rotational Press
- Athletic Position
- Step to the anchor and then aggressively rotate and press
- Start slow and get a good rhythm before adding speed
- Explosive
Rotational Medicine Ball Slam
- Athletic Position
- Rotate ball overhead and aggressive slam on the other side of your body
- Make sure your in a good starting position before each repetition
- Explosive
Low Jacks
- Athletic Position
- Hands on your hips
- Feet in and out as fast as possible
- Don’t let knees drive inward
- Land soft
- Explosive
Crossover Step Up
- Athletic Position
- Contralateral arms
- Crossover step / Whole foot on bench
- Lower under control
DB Step Up
- Athletic Position
- Dumbbells at sides
- Step up with your whole foot on bench / box
- Don’t let knees drive inward
- Lower under control
Skaters with Plate Push
- Athletic Position
- Hold plate in front of chest
- Step up with your whole foot 45 degrees backwards while pushing the plate
- Don’t let knees drive inward
- Under control but explosive
Duck Walk
- Athletic Position
- Stay low with chest up
- Small steps
- Don’t let knees drive inward
Glute / Hamstrings Raise on Stability Ball
- Plank Position
- Stability ball under hips
- Torso active / Arms active
- Drive heels up by squeezing glutes
Kick Throughs
- Quadruped (Bear Crawl) Position
- Hands under shoulders / Knees under hips
- Torso active
- Rotate and straighten leg / Reach for foot
- Return to starting position
Turkish Get up
- Lying down / One arm up
- Drive up to elbow / Then shoulder
- Torso active
- Extend hips and drive leg through to half kneel position
- Stand up
- Repeat on the way down
Forward / Backward Bear Crawl
- Quadruped (Bear Crawl) Position
- Hands under shoulders / Knees under hips
- Torso active / Don’t let hips hike
- Opposite arm / Opposite leg move simultaneously (Forward / Backward)
- Small movements
Lateral Bear Crawl
- Quadruped (Bear Crawl) Position
- Hands under shoulders / Knees under hips
- Torso active / Don’t let hips hike
- Opposite arm / Opposite leg move simultaneously (Side/Side)
- Small movements
Bear Crawl with Shoulder Taps
- Quadruped (Bear Crawl) Position
- Hands under shoulders / Knees under hips
- Torso active / Don’t let hips hike
- Opposite arm / Opposite leg move simultaneously (Forward/Backward)
- Try not to let hips move when you touch shoulders
- Small movements
Transverse Step with Push
- Narrow stance
- Rotate at hip and open up into rotational squat
- Keep knees over feet
- Chest up / Neutral spine
- Push weight at shoulder height
Dowel X Pattern
- Golf Stance
- Dowel across shoulders
- Rotate your upper body
- Internally rotate trail hip
- Only go as far as it feels comfortable