Part D

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

Shuttle to Edge of Square
Sets: 1 Repetitions: 2 / direction
Coaching points:
  • Begin standing with feet shoulder-width apart
  • On coach's cue, turn and run to the edge of the square
  • When 2-3 strides from the edge, plant the outside foot and cut back to the start position
Key cues:
  • Chest up
  • Hip, knee, ankle in line
  • Knee over toes

Forward Bounding
Sets: 1 Repetitions: 2
Coaching points:
  • Jump forwards as far as possible in three continuous bounds
  • Use the arms to drive forwards when jumping
  • Time to minimise time feet are in contact with the ground between jumps
Key cues:
  • Chest up
  • Hips, knees, and ankles in line
  • Soft Knees