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

Broncos
Sets: 1 Repetitions: 6
Coaching points:
  • Beginning in crouched position, spring the feet backwards to adopt a press-up position
  • Using the arms, explosively press the torso back towards the feet to finish in a crouched position
Key cues:
  • Head lift
  • Shoulders level with hips
  • Brace through the trunk