Part D
Landing, change of direction, and plyometric training to develop power and control
Run, Step, and Stick
Sets: 1 Repetitions: 2 / side
Coaching Points:
- From standing start, accelerate up to 50% pace
- Take-off from one foot and jump to side to land on the other foot
- Continue to run forward and alternate between jumping from the left and right legs
Key Cues:
- Brace through the trunk
- Hip, knee, ankle in line
- Soft knees
Catch and Fend
Sets: 1 Repetitions: 3 / side
Coaching Points:
- In pairs, stand facing each other so that right shoulders are lined up
- Rest right hand on partner's right shoulder and lean against partner's hand
- Forcefully push away from partner, as if performing a hand-off
- Catch body against partner with the opposite arm and a slightly bent elbow
Key Cues:
- Chest up
- Pinch the shoulders together
- Brace through the trunk