Whole body Movements

Intro

Exercises

Box Jump

  1. Athletic Position
  2. Lead movement with Arms
  3. Land soft
  4. Explosive

Rotational Box Jump

  1. Athletic Position
  2. Lead movement with arms and rotate
  3. Don’t let knees drive inward
  4. Land soft
  5. Explosive

180 Jumps

  1. Athletic Position
  2. Lead movement with Arms
  3. Don’t let knees drive inward
  4. Land soft
  5. Explosive

Squat Jumps

  1. Athletic Position
  2. Lead movement with Arms
  3. Don’t let knees drive inward
  4. Land soft
  5. Explosive

Bunny Hops

  1. Narrow stance
  2. Lead movement with Arms
  3. Don’t let knees drive inward
  4. Land soft
  5. Explosive

Lateral Bound with Torso Rotation

  1. Single leg lateral jump then rotate
  2. Be under control before you rotate
  3. Don’t let knees drive inward
  4. Land soft
  5. Explosive but under control

Step to Rotational Press

  1. Athletic Position
  2. Step to the anchor and then aggressively rotate and press
  3. Start slow and get a good rhythm before adding speed
  4. Explosive

Rotational Medicine Ball Slam

  1. Athletic Position
  2. Rotate ball overhead and aggressive slam on the other side of your body
  3. Make sure your in a good starting position before each repetition
  4. Explosive

Low Jacks

  1. Athletic Position
  2. Hands on your hips
  3. Feet in and out as fast as possible
  4. Don’t let knees drive inward
  5. Land soft
  6. Explosive

Crossover Step Up

  1. Athletic Position
  2. Contralateral arms
  3. Crossover step / Whole foot on bench
  4. Lower under control

DB Step Up

  1. Athletic Position
  2. Dumbbells at sides
  3. Step up with your whole foot on bench / box
  4. Don’t let knees drive inward
  5. Lower under control

Skaters with Plate Push

  1. Athletic Position
  2. Hold plate in front of chest
  3. Step up with your whole foot 45 degrees backwards while pushing the plate
  4. Don’t let knees drive inward
  5. Under control but explosive

Duck Walk

  1. Athletic Position
  2. Stay low with chest up
  3. Small steps
  4. Don’t let knees drive inward

Glute / Hamstrings Raise on Stability Ball

  1. Plank Position
  2. Stability ball under hips
  3. Torso active / Arms active
  4. Drive heels up by squeezing glutes

Kick Throughs

  1. Quadruped (Bear Crawl) Position
  2. Hands under shoulders / Knees under hips
  3. Torso active
  4. Rotate and straighten leg / Reach for foot
  5. Return to starting position

Turkish Get up

  1. Lying down / One arm up
  2. Drive up to elbow / Then shoulder
  3. Torso active
  4. Extend hips and drive leg through to half kneel position
  5. Stand up
  6. Repeat on the way down

Forward / Backward Bear Crawl

  1. Quadruped (Bear Crawl) Position
  2. Hands under shoulders / Knees under hips
  3. Torso active / Don’t let hips hike
  4. Opposite arm / Opposite leg move simultaneously (Forward / Backward)
  5. Small movements

Lateral Bear Crawl

  1. Quadruped (Bear Crawl) Position
  2. Hands under shoulders / Knees under hips
  3. Torso active / Don’t let hips hike
  4. Opposite arm / Opposite leg move simultaneously (Side/Side)
  5. Small movements

Bear Crawl with Shoulder Taps

  1. Quadruped (Bear Crawl) Position
  2. Hands under shoulders / Knees under hips
  3. Torso active / Don’t let hips hike
  4. Opposite arm / Opposite leg move simultaneously (Forward/Backward)
  5. Try not to let hips move when you touch shoulders
  6. Small movements

Transverse Step with Push

  1. Narrow stance
  2. Rotate at hip and open up into rotational squat
  3. Keep knees over feet
  4. Chest up / Neutral spine
  5. Push weight at shoulder height

Dowel X Pattern

  1. Golf Stance
  2. Dowel across shoulders
  3. Rotate your upper body
  4. Internally rotate trail hip
  5. Only go as far as it feels comfortable
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