Begin by placing 2 cones 6 to 8 feet apart just like the 2 cone drill previously listed. In addition to the 2 cones place a third cone about 6 to 8 feet out in front of the middle of the 2 cones creating a triangle among the cones.

Begin the drill the same way as the 2 cone drill. Stand with one leg lined up on one cone. Flex the hip and knee and forcefully jump to the side towards the opposite cone. Land by flexing the hip and knee of the opposite leg once you complete the landing to absorb it.

Once in this position the landing leg is loaded and ready to explode jumping off of that leg forward towards the third cone that is out in front. Jump off of the single leg and land on both feet once again absorbing the landing. Remember that with this drill the landing is more important than the takeoff.

Recommendation

Each repetition is counted once a jump is performed off of each leg at the start. For instance, if start my first jump coming off of the left leg and jumping to my right and then forward that is a half repetition. Once I complete the jump off of the right leg, then to the left, and then forward I’ve completed a single repetition.

Perform the jumps by alternating jumping off each leg. I would perform 3 to 7 repetitions for 3 to 4 sets on my agility and plyometric days. This is an intermediate to advanced drill so ONLY perform if you’re proficient at other basic plyometric training involving skipping, bounding, and jumping off of both legs.

Purpose

This drill is designed to test us in the act of having to immediately change direction. It does so by forcing us to react and to reorient body out of the frontal plane of motion while immediately transitioning into the sagittal plane of motion. This is essential in sports and life where varying situations demand that we create stability and a sort of “controlled reaction” with our bodies in unstable situations.

For athletes looking to develop explosiveness off of one leg (which is essential in all sports), to enhance quick change of direction, and to be able to acquire greater leg power for sprinting, jumping, throwing, punching, kicking, and anything that requires driving off of one leg this is essential.

The post 3 Cone Lateral To Forward Bound appeared first on Breaking Muscle.

Start out by setting up 2 cones that are about 5 to 7 feet apart in distance. Part of this distance will be determined by the trainee having a good understanding of their own abilities as this drill should ONLY be performed if an individual trainee is proficient with performing some moderate to intense plyometric bounding. This drill is NOT recommended for a novice.

If we start out as the video demonstrates stand with the left leg lined up on the cone. Get a solid footing with the left foot on the ground, hinge the hip, bend the knee, and jump in order to propel your body towards the cone on your right.

As you jump drive your momentum, BUT the key is being able to land and to land softly absorbing the impact with your right leg by hinging the right hip and bending the right knee to land softly. Pretend you’re landing on a glass surface to achieve a soft landing. Do this while maintaining a good footing with your right foot.

As soon as you absorb the landing with your right leg you’re right leg is primed and loaded to execute an immediate jump right back into the opposite direction. Repeat this process jumping back and forth between each cone for the desired number of repetitions.

Purpose

When training to hone athletic skills such as throwing, becoming quicker on being able to change direction on the gridiron, for the act of skating faster, or to develop serious leg power for any need that arises the 2 cone lateral bound, or Heiden jumps are a great way to do just that.

Simple in structure, but challenging in execution Heiden jumps focus on loading the hip and posterior chain on one leg at a time. As shown in the video the drill is performed in the frontal plane of motion forcing us to load the grounded leg as we take a big leap to the opposite side landing on the other leg.

The post 2 Cone Lateral Bounding (aka Heiden Jumps) appeared first on Breaking Muscle.

Lie on your back and pull one knee up while keeping the opposite leg straight and your foot lifted 3 to 6 inches off the ground. Position and pinch a soft medicine ball between the elbow and the bent knee on the same side of your body. Brace your stomach and pull the extended leg back and forth for the desired number of reps with control and stability.

Purpose

A common issue with many people performing lying core drills is to compensate at the lumbar due to having too much of an anterior pelvic tilt. In simple terms this means it causes many to “arch” too much in their low back causing discomfort during movements with the legs being extended away from the body.

With the addition of the medicine ball here in this drill it forces a trainee to push their low back firmly into the ground eliminating space between their low back and the ground. The stress is placed on the midsection to stabilize the movement instead of compensating at the low back which may cause discomfort.

Additionally this technique also demands greater control and focus from a trainee allowing them to perform the movement with greater intention for better results. It’s also a great supplemental exercise for enhancing the acts of sprinting, jumping, and kicking.

Recommendation

Perform with a soft 10-20 lb. medicine ball executing 10 to 20 reps on each side for 3 sets.

The post Lying Single Leg Bicycle Kick (With Medicine Ball) appeared first on Breaking Muscle.

To mobilize the T-spine prior to more intense movement involving lifting, throwing, and even running such as intense sprint work.

Recommendations

Perform 2 sets of 6-10 reps on on each arm with controlled movement. Stress optimal movement and keep the shoulders square while performing each circle with the arm that’s lightly grazing the wall.

The post T-Spine Circular Wall Drill appeared first on Breaking Muscle.

Stand with the feet shoulder width directly over the medicine ball. Pick up the ball cupping the medicine ball more at an angle underneath the sphere rather than directly on the sides of the ball.

From here hinge the hips back dropping the ball between the knees into a squat position. Once at the base of the squat immediately explode out of the squat by gaining triple extension of the ankles, knees, and hips as you granny toss the medicine ball directly overhead in an arching pattern. The objective is to send the ball in a pattern of achieving both height and distance in the throw. If you jump off the ground ascending upward that is to be expected.

Once the throw is complete turn and run (or jog depending on what level of work capacity you want to stress) to chase the ball in order to perform a subsequent throw bringing the ball back to the starting point.

This is a more idiot proof drill that is great for coaching and helping a trainee to achieve triple extension of the joints (ankles, knees, hips) for the purpose of jumping and overall athletic performance.

Recommendation

Use a 10-20 lb. soft durable medicine ball and perform 3 sets of 4-7 reps. Intensity can be varied with either the weight of the ball or the tempo at which each set is performed.

The post Overhead Medicine Ball Throw appeared first on Breaking Muscle.

The post Clean Barbell Pathway Complex appeared first on Breaking Muscle.

The post Clean From The Blocks appeared first on Breaking Muscle.

The post Face Pulls appeared first on Breaking Muscle.

The post Jerk From The Blocks appeared first on Breaking Muscle.

The post Jerks Step appeared first on Breaking Muscle.

The post Meadows Row appeared first on Breaking Muscle.

The post Plate Pinches appeared first on Breaking Muscle.