Part D

Landing, change of direction, and plyometric training to develop power and control

Run, Set, Cut
Sets: 1 Repetitions: 2 / direction
Coaching Points:
  • From standing start, accelerate up to 75% pace
  • On coach's cue, decelerate by chopping stride length and flexing at the hips and knees
  • Once at 25% pace, perform a plant and cut to the left or right and accelerate forwards again
Key Cues:
  • Chest up
  • Hip, knee, ankle in line
  • Knee over toes

Tuck Jumps
Sets: 1 Repetitions: 8
Coaching Points:
  • Jump as high as possible while keeping feet together
  • Tuck the knees into the chest
  • Try to minimise the time feet spend in contact with the ground between each jump
Key Cues:
  • Chest up
  • Hip, knee, ankle in line
  • Soft knees