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