WORKOUT
- Dynamic pogos, 10m back & forth
- Zig zag pogos, 10m back & forth
- Single leg hops, 10m back & forth each leg
- Submaximal jumps forward, 10m back & forth
- Submaximal jumps lateral, 10m back & forth
- Submaximal jumps backwards, 10m back & forth
- Neural prep line dril, 8 sec max effort
2x each drill
Notes: Focus on making a flow of these jumps. This shouldn’t be too difficult, demand too much force. Soft landing!
3 sets of 2x 10 sec each leg. 1-2 min rest in between the sets
65% max effort push into the rack
Ex.3 FFE split squat w/hip shift
3 sets of 12 reps each side. 1-2 min rest in between the sets.
Notes: The purpose of this exercise is to bias internal rotation on this front side leg by bringing the front hip back, and pushing the back hip forward which is going to allow us those internal rotation muscles such as the oblique, adductor, glute med on this stance side leg
Ex.4 Superset
- Heel elevated zercher squats, 6 reps
- 15-30 sec rest
- Drop jumps, 6 reps
3 sets with 1-2 min rest in between the sets.
Ex.5 Half kneeling cable pallof press ISO
3 sets of 20-30 sec each side with 1 min rest in between the sets
Notes:
- Front knee bend at a 90° angle
- Tuck your pelvic, and think about pulling up your downside hip and dropping the other hip
- Maintain that tuck
This improves internal rotation of the hips via the hip shift + strengthens the core for stabilization