The first exercise I showed was a 1/2 kneeling step up with knee drive. This exercise is performed with a small 4 inch box. The athlete's front foot should be about 6 inches from the box. With good tall posture and the arms in opposition, like when running, the athlete will aggressively drive up and out of the 1/2 kneeling position, step onto the box with back leg, and finish with a knee drive of the opposite leg. Try to hold the knee drive position for 2 seconds to work balance. This exercise is great for youngster athletes as well as more advanced.
The keys are to be quick out of the kneeling position, stay tall/posture, and finish tall with a knee drive on the box. This exercise really recruits the glutes and hamstrings, as well has the quads. It is a nice exercise to use to assess the stability and mobility of your athletes as well as strength levels. Perform 5 reps on each leg, rest and repeat if able.
The second exercise was set up exactly the same as the 1/2 kneeling step up with knee drive, but this exercise is called 1/2 kneeling to leap and hold.
The athlete is set up in the same position with the lead foot roughly six inches from the box. This time the athlete explodes out of the half kneeling position and leaps (land on opposite foot of push off) onto the box and holds a 1/4 squat single leg stance for 2 seconds. So rather than seeing a stepping onto the box there should be a leap into the air with solid landing on opposite leg (opposite of the one pushing off the ground).
Once again, another great exercise for recruiting posterior chain and quad. This will challenge the athletes ability to maintain good take off and landing posture. In order to stick the landing, the hips will be pushed back and the shoulders moved forward over the landing knee- still with a flat spine though.
The next progression of these first 2 exercises is to increase the box height from 4inch to 12 inch and to 18 inch. Obviously you know not to go beyond what is capable by the athlete.
The progression goes as follows:
- 1/2 kneeling step up to knee drive on the 4 inch (or 6 inch), 12 inch, and finally 18 inch, then
- 1/2 kneeling leap and hold on the 4 inch (or 6 inch), 12 inch, and finally 18 inch.
The progression moves along as quickly as the coach or athlete feels it should. I would definitely do a session or 2 with step up landings before leaps just to build control and power.
The last exercise I performed on the video is called an "Eagle Jump". I believe this exercise came from Remni Korchemny. It is definitely not an exercise you use the first time out. Let me explain.
The athlete will face away from a 12-18 inch box and place one foot up onto the box. The lead foot is roughly 18-24 inches away. The front foot placement is important for safety of the knee, feet, and ankles. The athlete will squat down placing both hands on the floor. The front foot should be under the upper chest area and should never be back under the stomach. It is important to have a shin angle back toward the box but not to sharp. The ankle should be dorsiflexed all the weight on the balls of the feet but the heel nearly touching the floor. The chest should be almost, in not, sitting on the thigh. Make sure the back foot is softly on the box.
The athlete will aggressively jump into the air as high as possible only pushing off the lead foot (the back foot does not help). The arms should lift aggressively as well to aid in the lift of the body. The upper body will become more erect to complete the extension of the body. Upon landing the athlete should decelerate slowly (not too slow but under control- just don't plop down on the leg to avoid injury) on the lead leg. As soon as the hands touch the floor immediately explode back up. Repeat.
WARNING! This exercise will make athletes hips extremely sore the first time they are performed. Especially if the athlete has done little to activate the glutes. By-the-way, the main reason I began using this exercise was to get athletes to activate their posterior chain in a powerful pattern. Believe me...it works.
Perform 1 set of 5, then move to 2 sets of 5, next 3 sets of 5. I always throw in a set of 10 every know and again to shock the system and build muscular endurance. Don't overdue the 10 rep set, just add only once in a while.
So there you have it. These exercises will surely spark your training and give your athletes the boost the need in their single leg strength and power.
Yours in Speed,
Lee
PS: Become a Speed Insider Member and receive my valuable monthly videos. They will boost your program and training options. Go to http://www.speedinsiders.com/ now and take a test drive for FREE!
.gif)
No comments:
Post a Comment