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

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