Part D
Landing, change of direction, and plyometric training to develop power and control
Partner Jump and Bump
Sets: 1 Repetitions: 4
Coaching Points:
- In pairs, stand side-by-side 1-metre apart
- At the same time, jump towards each other so that the should contact each other
- Land squarely on both feet in a partial squat position
Key Cues:
- Chest up
- Hip, knee, ankle in line
- Soft knees
Plyo Press Up
Sets: 1 Repetitions: 8
Coaching Points:
- Start in press up position
- Slightly bend and then explosively extend the elbows to push the body away from the ground
- Clap hands in the air before catching with the elbows slightly bent
Key Cues:
- Shoulders level with hips
- Brace through the trunk