Part D
Landing, change of direction, and plyometric training to develop power and control
Side Step and Sway
Sets: 1 Repetitions: 3 / side
Coaching Points:
- Start with feet shoulder-width apart and in a partial squat stance
- Alternate stepping to the left or right, transferring weight over the left and right legs while reaching out to the side with the hands
Key Cues:
- Chest up
- Hip, knee, ankle in line
Bouncers
Sets: 1 Repetitions: 6
Coaching Points:
- Start in a press-up position
- Spring the knees towards the hands by bending at the hips and knees to adopt a crouched position
- Spring forwards to move into a press-up position, landing with the elbows slightly bent
Key Cues:
- Head lifted
- Shoulders level with hips
- Brace through the trunk