Part D
Landing, change of direction, and plyometric training to develop power and control
Side Hop and Hold
Sets: 1 Repetitions: 4 / side
Coaching Points:
- From standing on one leg, hop sideways to the left or right and land on the other leg in a one leg stance
- For example: when standing on the left leg, hop to the right and land on the right leg.
- Alternate between hopping left and right
Key Cues:
- Chest up
- Hip, knee, ankle in line
- Knee over toes
Kneeling Drop Catch
Sets: 1 Repetitions: 6
Coaching Points:
- From kneeling position, slowly fall forward with arms reaching forwards
- Use arms to catch the body with elbows slightly bent and return to start
Key Cues:
- Chest up
- Pinch the shoulders together