In the gym setting
Key attractors:
- Hinge at hip – extended force closure & swing leg retraction
- Optimal length abdominals/back muscles/leg muscles
- Ankle stiffness in S&A and deceleration (paired with knee stiffness)
- Hip lock – through multiple angles/positions – mod-high intensity
*ideally movements where combinations of these three attractors are combined
Components:
A
Step & hinge
Unstable load
Variations
-Aquabag
Coaching points
-Take a fast step and pull back rapidly
-Should bend from the hip and not feel to much stress through the knee
Volume
4 sets
6 each side
A
Step & hinge
Plate behind neck
Variations
-From low box
-Throw plate down and pull to chest upon landing
Coaching points
-Fast step on ground
-Keep plate from touching back of neck throughout
-Shouldn’t bend through back, only through hip
Volume
4 sets
6 each side
A
Step & hinge
With upper body rotation
Variations
-From low box
Coaching points
-Fast step on and off ground
-Rotation should occur at the same time as you hit the ground
Volume
4 sets
6 each side
B
Gambetta walk
Chop throws into floor
Variations
-Fast chop without throw
Coaching points
-Bounce ball hard off the ground like a slam
-Shouldn’t be bend through the spine/back
Volume
2-3 sets
10m each direction
B
Straddle plate press
With twist
Variations
-With aquabag/aquaball
-On low box or on floor
Coaching points
-Stay very tall through top of head
-Keep chest out when rotating and holding plate
Volume
4 sets
8 reps total (4 each side)
B
Straddle overhead wall throws
Fast bounces
Variations
-Throws from partner
Coaching points
-Keep knees straight
-Chest must stick out, and rapid throws
Volume
3 sets
3x10s bursts
C
Forefoot switch jumps
Forward lean, with aquabag
Variations
-Aquabag
-Arms across chest
Coaching points
-Stay low, keep looking forwards
-Fast switch and hold strong, heels must stay high off ground
Volume
3 sets
12 switches
C
Forefoot switch jumps
With upper body rotations
Variations
-Rotate both directions with upper body
Coaching points
-Stay low, keep looking forwards
-Fast switch and hold strong, heels must stay high off ground
Volume
3 sets
12 switches
C
Forefoot switch jumps
Stay low, upright trunk
Variations
-With unstable load on back
Coaching points
-Keep trunk upright, looking up
-Keep heels high off ground, stick back leg far back behind you when switching
Volume
3-4 sets
4-6 reps each leg holding
D
Hip lock switches
Band side anchored & overhead
Variations
-1-2 switches
Coaching points
-Fast switch, landing in strong lock position, very tall
-Don’t let band pull you out of hold position
Volume
4 sets
6 reps each leg
D
Fall to wall lockout
Angled step
Variations
-With aquabag/aquaball in hands
-Hands only at wall
Coaching points
-Pivot on step like a sidestep
-Swing knee must drive aggressively forwards, keep looking forward
Volume
3 sets
3 each side
D
Fall to wall lockout
From low box
Variations
-Change box heights and angles from wall
Coaching points
-Spend as little time on the ground as possible
-Bring swing knee forward aggressively before landing hands on the wall
-Should be in strong well-balanced position to finish
Volume
3 sets
3 each side