CORE COMPONENTS
1. SPEED, POWER, EXPLOSIVENESS
ACCELERATION/DECELERATION
| EXERCISES | |
|---|---|
|
2 Points Stance Acceleration |
|
3 Points Stance Acceleration |
|
Banded Reactive Lunges |
|
Floor Acceleration |
|
Half Kneeling Acceleration |
|
Plate Linear Deceleration Step |
|
Plate Lateral Deceleration Step |
|
Plate 2 way Deceleration Steps |
|
Single Leg linear Hops (Stabilization) |
|
Single Leg linear Bounds (Stabilization) |
|
Single Leg Lateral hops (Stabilization) |
|
Single Leg Lateral Bounds (Stabilization) |
|
Single Leg Diagonal Hops (Stabilization) |
|
Single Leg Diagonal Bounds (Stabilization) |
|
Postural Hold (Linear) |
|
Postural Hold (Lateral) |
|
Wall Switches |
|
Lateral reach to extension |
|
1/4 squat extension to postural hold |
PLYOMETRICS
| EXERCISES | |
|---|---|
|
Pogo Jumps Plyometrics |
|
Single Leg Low Level Plyometrics |
|
Tuck Jumps |
|
Hurdle Jumps (Different Heights) |
|
Hurdle Double Jumps (Different Heights) |
|
Single Leg Hops (mini hurdles) |
|
Single Leg Double Tap Hops (mini hurdles) |
|
Single Leg Lateral Hops (mini hurdles) |
|
Single Leg Lateral Double Tap hops (mini hurdles) |
|
Box Depth Jump |
|
Box continuous plyometrics rebound jumps |
|
Multi- Directional Jumps (variation 1) |
|
Multi- Directional Jumps (variation 2) |
|
Broad Jumps |
|
Vertical Jumps |
|
Penultimate Step Jump |
|
Lateral Skiers |
|
Lateral Skier Variation |
|
Single Leg Plate Multi-direction low level plyometrics |
LANDINGS - LINEAR
| EXERCISES | |
|---|---|
|
Depth Drop |
|
Single Leg Linear Depth Drop |
LANDINGS - LATERAL
| EXERCISES | |
|---|---|
|
Depth Drop |
|
Single Leg Lateral Depth Drop |
BALLISTICS
| EXERCISES | |
|---|---|
|
Pogo Jumps Ballistics |
|
Single Leg Low Level Ballistics |
|
Broad Jumps |
|
Vertical Jumps |
|
Lateral Jumps |
|
Lateral Skiers |
MEDICINE BALL DRILLS - LATERAL
| EXERCISES | |
|---|---|
|
Split Stance Medicine Ball Side Slams |
|
Standing Medicine Ball Shotgun Pass |
|
Standing Medicine Ball Side Tosses |
|
Half Kneeling Lateral toss |
|
Half kneeling Side Slam |
|
Standing side Slam |
|
Crossover shuffle to side toss |
|
Side step to Medicine ball toss |
|
Side step to shotgun pass |
|
Standing rotational Hip Toss |
|
Standing rotational Side to side hip toss |
MEDICINE BALL DRILLS - LINEAR
| EXERCISES | |
|---|---|
|
Overhead Medicine Ball Throws |
|
Standing Medicine Ball Chest Pass |
|
Standing Medicine Ball Slams |
|
Kneeling Slams |
|
Jumping Medicine Ball Slams |
|
Split Stance medicine Ball Slams |
|
Kneeling Chest Passes |
|
2 point stance chest pass |
|
Kneeling Overhead throw |
|
Dynamic overhead throw |
|
3 point stance chest pass |
MEDICINE BALL DRILLS - Multi-Direction
| EXERCISES | |
|---|---|
|
90 degrees Rotational chest pass |
|
90 degrees Rotational Overhead throw |
OLYMPIC LIFTING
| EXERCISES | |
|---|---|
|
Hang Clean |
|
Hang High Pull |
|
Hang Clean Pull |
|
Hang Clean to press |
|
Hang Clean & Jerk |
|
Split Jerk |
|
Hang Clean to Low Receive |
|
Hang Clean to Push Press |
|
Push Press |