Post on 05-Jul-2020
Exercise Explanations for Trainers
What you will learn:
-Explanation of Exercises
-How to explain exercises to Clients
-Proper Biomechanics and Form
Plyometric & Explosion Exercises Explanation Beginner Exercises
Squat Jumps Start with one foot in each box Squat down with weight in heels
Knees never go past the 2nd & 3rd toe Small Hops about 2 inches off the ground
Use your arms for momentum to hop upward Forward Hop Squats Start with one foot in each box
Hop Forward into the top box and squat down Make sure weight is in the heels
Arms come forward when squatting Use your arms for balance and momentum
Hop Back into starting position Adductor Jumps Start behind the box or two feet in one box
Feet come and stay together Knees come and stay together
Exploding up and landing softly, bending our knees slightly when we land to engage the quads
Mid-Line Taps Start with one foot in each box Hop Backwards behind the penalty box
Squat down with weight in the heels Knees never go past the 2nd & 3rd toe
Tap the Penalty Box Hop Back in to starting position
Use your arms for balance and momentum Split Lunges Start with one foot in the bottom box
One foot outside the box Lunge down and Jump alternating legs and arms
Use your arms for coordination and balance Put all your weight in the front leg heel
Knees never come past your 2nd & 3rd toe Side Hop Squats Start with one foot in and one foot out of the box
Side Hop into the middle squat down Always squat when both feet are in the penalty
box Side hop back out
Weight in the heels when we squat Knees never go past the 2nd & 3rd toe
Arms come forward when squatting in the middle
Use your arms for balance X-Jumps Start one foot in each box or behind the penalty
box Feet together, knees together Start in a low squat position
Explode upwards Feet and arms come out wide in air
Land Softly and back to starting position Repeat once you regain balance
Adductor Tuck Jumps
Similar to adductor jumps Start with feet and knees together
Explode Upwards, Hands Come together, Land Softly
When Squatting back down tap opposite hand to outside of the ankle
Example: (Left hand taps outside of right ankle) Intermediate Exercises
A-Jacks Agility
Stand behind the penalty box Feet and hands together
Squat down, legs come shoulder width apart Right hand taps in the left box
Keep the chest up Explode back to starting position
Squat down, feet/legs come shoulder width apart Left Hand taps in the right box
Explode to starting position Once you get the form/rhythm add speed
Power Jumps Start with one foot in each bottom box Squat down slowly
Swing arms upward for momentum Jump and bring knees above the hips
Engage the core to bring the knees upward Make sure to land softly on your feet
(landing should be close to silent) Land Back in both boxes keeping balance
Half Court Power Jumps Start with one foot in each bottom box Hop out to the right corner
Squat and tap down Hop back into starting position
Power Jump Up (refer to power jump) Land Softly Back into boxes Hop out to the Left corner
Squat and tap down Hop Back into Starting Position
Half Court Squats
Start with one foot in each bottom box Hop out to the right corner
Squat and tap down Hop back into starting position
Hop out to the Left corner Squat and tap down
Hop Back into Starting Position Low Stance Squats Start behind the penalty box
Low adductor squat position Feet and hands together
Stay Low in a squatting position while jumping
bringing feet shoulder width apart Right Hand Taps into left box
Feet and hands come back together Bring feet out wide again
Alternate left hand touches right box Back to starting position
Moving Split Lunges Left foot to the outside left of the penalty box Right Foot behind the penalty box
Start in a lunge position, weight in left heel Jump, right foot switches into the box
Weight in the right heel Use opposite arm for balance
Alternating legs and arms to the end of the box Advanced Exercises
Connect Four Power Jumps
One foot in box and one foot out of box. Power jump to our right, bringing those knees up,
engaging the core, so both feet land inside the box. Make sure that when you jump both
Lateral Jump Shuffle
Start on the right side of the penalty box Jump over to the opposite side
Tap down Shuffle back around the penalty box to starting
position Switch half way through the duration
Mid-Line Tap Power Jumps
One foot in each bottom box Power jump, bring knees above hip
Use arms for momentum Engage the core to bring legs up Land back in bottom boxes softly
Hop behind the penalty box, squat down Weight in heels when squatting
Tap down, then hop back into starting position Single-Leg Power Jumps
Used only for expert clients Start one foot in the box
Other foot in the air Use moment and power jump up
Make sure to engage your core Land back down softly into the box
Once balanced, repeat Switch Kick Power Jumps
Start one foot in top box, one in bottom box Alternate feet from top to bottom box
Use and alternate arms for momentum Four switch kicks Power Jump up
Make sure to engage the core bring the knees above the hips
Land back softly and repeat Two Forward Hop Lateral Power Jump
Start Behind the penalty box 2 Hops Forward into boxes (one foot in each box)
At Top boxes, Lateral Power Jump Outside penalty box to the left or right
Use arms for balance and Momentum Explode in an upward motion
Bring Knees Up and Engage the Core Backpedal to starting position
Lateral Power Jump Single-Leg Hop Back
Start on the side of the penalty box Lateral Power Jump over penalty box
Bring Knees up and engage core Use Arms for Momentum and Balance
Inside Leg/Foot Hops Back to Starting Position Side Hop Lateral Jumps
T-Line Agility Power Jumps
See (T-Line Agility) Add Power Jump when feet are inside middle
boxes
Speed & Agility Exercises Explanation Beginner Exercises
Crisscross Agility One foot in each box Similar to a jumping jack motion
Left foot crosses over to the right box Right foot crosses over to the left box
Back to starting position Stay light on the feet
Engage the core Breathe in through nose out through mouth
Bring Oxygen to muscles Forward & Back Agility One foot in each box
Right foot Leads, steps into top box Left foot follows steps into top box
Right foot back to bottom box Left foot back to bottom box
Use arms and drive through shoulders Engage core for enhanced speed
Breathe in through the nose out through the mouth
Stay light on the feet Forward Hops One foot in each box
Use your arms and swing forward Hop Forward, Feet go to top boxes
Hop Backwards (Used for warming up calves and active rest)
Side Hops
Start in bottom boxes one foot in each box Hop to the left always keeping one foot in box
Back into middle boxes Hop to Right, always keeping one foot in box
Back into middle Boxes Alternate arms when shifting body left to right
High Knee Sprint
One foot in each bottom box Drive knee upwards past the hip
Opposite Arm and Knee comes up Engage the core
Breathe in through nose out through mouth
Sprint switch legs and arms Land softly and keep balance inside boxes
Jumping Jacks Agility
Same as a jumping Jack Feet split the penalty box wide
Hop Back into boxes (If client has smaller legs have them start two feet
one box) Lateral Agility
Start on side of the penalty box Inside Legs leads driving into the boxes, next leg
follows When we get to other side drive inside leg up
Alternate arms up and down for speed Engage core
Lateral Agility with Tap
Lateral agility to opposite side Tap down on other side of penalty box
Shuffle Sprint back around the penalty box Push off the inside leg when shuffling back
Lateral Agility to opposite side Out & In Agility One foot in each box
Bring right foot out Left foot comes out Right foot back in Left foot Back in
Repeat, alternating arms up and down Drive through the shoulders
Two Foot Lateral Hops Two feet in one box Hop Left to right
Stay in boxes Use Arms for balance and coordination
Intermediate Exercises
Icky Shuffle
Like lateral agility When outside leg goes out switch into top box
Lateral agility through top boxes Outside foot comes out, inside leg comes up
Drive into bottom boxes Using the rhythm 1,2 1,2 inside knee comes up
Alternate arms with opposite foot Dashline Agility
Start one foot on the side of the box Other foot behind bottom box
Come down like the start of a track meet Right hand starts in bottom box
Left hand starts behind Drive left arm up, switch back foot into box
Outside foot comes back Switch Back to starting position
Forward/Back & Out/In Agility
Start one foot in each bottom box Right foot leads to top box
Left foot follows Back to starting position
Right foot goes to right of box Left foot goes to left of box
Right foot comes in Left foot comes in
Trapezoid Hops Start two feet on side of penalty box Two feet hop into the right
Hop forward, Hop right, Hop back, Hop outside Then the same pattern back from where you
came C-Hops Agility
Start one foot in each bottom box Side Hop Left Forward Hop
Side Hop Right Making the letter C
Come back from where you came Drive with the outside foot
Single-Leg Lateral Hops
Start on one foot inside one bottom box Hop left to right, keeping balance
Switch Kicks
Start one foot in bottom box, one foot in top box Feet alternate between top and bottom box
Arms alternate, use opposite hand to drive forward L-Hops Agility
Same as C-Hops, but making the letter L Start one foot in each bottom box
Side Hop, Forward Hop Advanced Exercises
Single-Leg Diamond Hops
Start one foot in top left box Hop Back, diagonal, Hop back diagonal
Keeping your balance Ski Sprinters
Start behind the penaty box Left foot starts in the center
Right hand in left bottom box Right foot to the side
Switch left foot to outside Right foot comes center
Right hand comes up Left hand touches right bottom box
Moving Switch Kicks
Start one foot outside the box, one foot behind the box (like dashline agility)
Switch into the bottom box all the way through Then Back from where you came
Make sure to alternate arms Drive with shoulders
T-Line Agility
Start in squat position behind, in center of penalty box
Hop into the bottom boxes, one foot in each box Side hop to the left
Side hop back in the middle Side Hop to the Right
Side Hop Back into the middle Return to starting position
Making the letter T
Side Hop Pivot Agility
Start one foot in each bottom box Side Hop to the right
Keep one foot in Pivot your hips, so right foot comes into top box
Then go back from where you started Z-Line Agility
Like lateral agility, start on side of penalty box Drive into first box, then top box, out the opposite
side
Return from where you came Z-Hops Agility
Similar to C & L Hops but make letter Z Start one foot in box one foot out Side Hop, Forward Hop, Side Hop
Then return to starting position
Hurdle Hustler Exercises Explanation Beginner Exercises
Hurdle Jump Forward Sprint Side Jump over Hurdle Land softly
Explode Forward Backpedal around hurdle
High Plank Hurdle Tap High Plank Position Hands directly underneath the shoulders
Tuck your hips under, butt out the air Engage core while right hand taps left point of
hurdle and left hand taps right point Keep hips and core stable, do not rock
Lateral Hurdle Drill Start on side of hurdle Push off the outside foot
Drive the inside leg upward Outside leg follows
Sprinting like high knees over hurdle Get in a rhythm 1,2, over, 1,2 over
Forward Hurdle Jump Backpedal
Feet and hips facing the hurdle Jump over landing softly
Backpedal to starting position Hurdle Jump Backpedal Side Jump over hurdle
Land softly Explode backwards around hurdle
U-Line Shuffle Start Behind the hurdle facing long ways Sprint to the top of the hurdle, tap down
Come back around to the top of the other side Make sure to explode on your first step forward
U-Line Bear Crawls
Start behind the hurdle facing long ways Crawl to the top of one side Feet all the way to the top
Back Around to the other side Keep the butt down
Tuck the hips under and engage your core Intermediate Exercises
Hurdle Jumps
Side Jumps over hurdle Use arms for momentum
Forward Tap Hurdle Jumps Face Hurdle and Jump over Squat down Tap
Backpedal Around Crisscross Hurdle Jumps
Crisscross Agility Jump over hurdle Crisscross Agility
High Knee Hurdle Jumps Three High Knees Jump over hurdle Three High Knees
Hurdle Long Jumps
Stand Behind Hurdle facing long ways Jump over, backpedal around
Moving Low Plank Hurdle Taps
Start in low plank facing hurdle Plank walk to opposite side
Tap the point of hurdle, repeat Hurdle Tap Push-ups
Start in high plank Hands beneath the shoulders
Tuck the hips under Hand touches opposite point of hurdle
Pushup Repeat
Rotational Hurdle Jump Squats
Face the hurdle Rotational Jump over, Squat down, Tap Rotate Opposite way, Squat down, Tap Rotate opposite way to avoid dizziness
Advanced Exercises
Forward & Back Hurdle Jumps
Face Hurdle, Jump Over Jump Backward over hurdle to starting position
Fourth Quarter Hurdle Jumps
Start at bottom right of hurdle Jump to top left of hurdle
Side Jump Over Jump Backward to opposite side
Repeat Mountain Climber Hurdle Jumps
Three Mountain Climbers Side Hurdle Jump Over
Three Mountain Climbers Ab Evolution Hurdle Jumps
Two feet come in like mountain climbers Ab evolution three times
Jump over hurdle Repeat
Ice Skater Sprints Like Fourth Quarter Hurdle Jumps Motion Push off one leg over hurdle
Land on opposite leg Repeat when balance is gained
Single-Leg Hurdle Jumps Use one leg, jump over hurdle left to right
Mountain Climbers Split Lunges Hurdle Jumps
Split Lunge three times Mountain Climber three times
Side Jump over hurdle Repeat
Burpee Hurdle Jumps Burpee, side jump over hurdle Repeat
Core & Strength Exercises Explanation Beginner Exercises
Plank Taps One hand in each top box Tap outside box, back in Tap outside box, back in
Tap forward Repeat
Keep hips tucked down, butt down Do not rock the hips
Moving High Plank
Start in High Plank Position outside Penalty Box Lead With Inside hand into first box, opposite
hand follows Continue plank walking all the way through to
other side Make sure you keep your hips tucked under
Engage your core Hands directly underneath shoulders
4 Points Plank Touches
Start in a High Plank position Left hand starts at top left corner
right hand starts at top right corner Keep Feet stabilized
Walk back to middle points Walk back to bottom points
Engage the core Low Plank Roll
Start in low plank position Right arm rolls forward Left arm rolls forward
The go back to starting position Cross Climbers Hands Start outside the top boxes of penalty box
Bring the right knee to left elbow Engage core
Bring Left knee to right elbow Engage core
Shoulder Taps
Start one hand in each top box Hands directly underneath shoulders
Right hand taps left shoulder Left hand taps right shoulder Keep hips stable, do not rock
Engage the core Low Plank Knee Taps Start in low plank position
Knees tap the ground Explode up quickly
Make sure to tuck the hips under Intermediate Exercises
Ab Box Switch
Sit behind the penalty box Right knee is extended and right foot is in top box
Left knee is flexed and in bottom left box Switch, keep chest up, arms out, engaging the
core Wide Oblique Lunges High Plank in Top boxes
Hands directly under the shoulders Hips tucked under
Drive right foot outside penalty box next to right hand
Bring right foot back to starting position Drive left foot outside penalty box next to left
hand Bring left foot back to starting position
Make sure hips stay tucked under, engage core Ab Jacks Taps
Sit behind the penalty box Knees extended, both feet in top two boxes
Heel tap in boxes, explode outside boxes and tap out
Think of it like a jumping jack tapping in and out of boxes
Plank Out & In Start in High Plank position in top two boxes Legs jump towards hands, outside penalty box
into squat position Legs hop into bottom boxes
Return from where you started Swimmers
Sit behind penalty box Knees together, feet planted in bottom two boxes Chest up, thumbs touch heel, switch side to side Engage the core and keep neck in neutral spine
position Ab Evolution High plank position two inches outside top boxes
of penalty box Two feet hop into bottom boxes, back out
Two feet hop in top boxes, back out Engage the core
Alternating Bear Planks Start in high plank in top two boxes Right foot comes forward Left Foot comes forward
Right foot goes back to starting position Left foot goes back to starting position
Mountain Climber Evolution High plank outside the top boxes of penalty box Left foot starts in bottom box
Right foot starts outside penalty box Continue alternate left and right foot
Engage core Advanced Exercises
Oblique Kick-Outs High Plank on the side of top boxes of penalty box Right foot taps into top first box
Back to starting position Right foot taps into top second box
Back to starting position Engage core
Mountain Climber Push-ups Three mountain climber evolution Pushup between three mountain climbers
Elbows must be 45 degrees out when performing pushup
Hands beneath shoulders Alternating Row Abs
Ab Jacks, but right foot comes out, then left, then right back in, left foot back in
Bear Planks
High Plank in top two boxes Feet Jump toward the outside of Bottom boxes
Moving Mountain Climbers
Moving High Plank Outside top boxes of penalty box
Mountain climber in bottom boxes while moving side to side
Half Court Abs
Hands in High Plank outside top boxes of penalty box
Feet start in bottom boxes Kick out feet into high plank to bottom corner
Back to starting position Out to opposite corner of penalty box
Ab Evolution Push-ups
Mountain climber evolution, but bring both feet into box
Single-Arm Mountain Climbers
One Hand outside top of penalty box Feet Alternate into bottom box
Baseball Diamond Abs
Face Penalty Box as a diamond shape High Plank outside penalty box Hop into first box, back to start Hop to right box, back to start 2nd Base, 3rd base, back home
Resistance Bands Exercises
Explanation
Movements you can add resistance bands to increase the level of difficulty
-Great for athletes to enhance performance -Lateral Speed, First Step Quickness, Resistance
Resistance Stance Jumps
Split Box Agility
A-Jacks Agility
(See under Intermediate Plyometrics and Explosion Exercises)
Jumping Jacks Agility
(See under Beginner Speed & Agility Exercises)
Icky Shuffle (See under Intermediate Speed & Agility Exercises)
Lateral Hurdle Drill
(See under Beginner Hurdle Hustler Exercises)
Plank Jumping Jacks Agility
High Plank Kick-Outs
Forward Tap Hurdle Jumps
(See under Intermediate Hurdle Hustler Exercises)
X-Jumps (See under Beginner Plyometrics & Explosion Exercises)
Combination Exercises Explanation High Knee Sprint (Hurdle Jump) Quick Feet Sprint
Call out switch, jump over hurdle into quick feet Call out switch, jump over hurdle into high knees
Shuffle Taps/Power Jumps/Switch Kicks
Call movement out and the athlete/trainee reacts to the movement
Mid-Line Tap Explosion
Mid-line tap into forward & back agility The forward and back agility should be a sprint
Air Raid Flood/Forward & Back Hurdle Jumps
Quick feet, call out air raid, client goes chest to ground, call out flood client explodes up into quick feet, call out forward and back hurdle
jumps, client reacts to call out
Ski Sprinters/Single Leg Balance Agility
Ski sprinters behind penalty box usually for 30 seconds, then switch into single leg agility balance
for a minute, repeat three times Ab Evolution Explosion
Explosive quick feet forward and back when you push up after three ab evolutions
Split Lunge/Power Jump/X-Jump Hurdle Sequence
Plyometric sequence
V-Kicks/Hurdle Jumps Sequence
Make sure to count up by 2’s... for example Two V-Kicks, Two Hurdle Jumps, then go 4 and 4,
6 and 6, 8 and 8, all the way to 12 and 12