Technique Bar Movements
Single Leg Broad Jumps
- Brace Core
- Balance on One Leg
- Snap Off One Leg Through & Explode Out
- Stabilize at End of Jump
Single Leg Box Step Ups
- Brace Core
- Explode Vertically
- Punch Knee Through & Stabilize
Single Leg Lateral Bounds
- Brace Core
- Keep Bar Squeezed to Back
- Quick Bounds Off Each Leg
Seated Explosive Jumps
- Brace Core
- Keep Bar Squeeze to Back
- Seated Position on Box
- Raise Legs
- Snap Legs to Ground & Explode Vertically
- Stabilize at End of Jump into Squat Position
Seated Explosive Jumps (Front Squat)
- Brace Core
- Front Squat Hold on Bar
- Seated Position on Box
- Raise Legs
- Snap Legs to Ground & Explode Vertically
- Stabilize at End of Jump into Squat Position
Rotational Press Downs
- Brace Core
- Close Grip on Bar
- Rotate Core with Quick/Short Push/Pull Movement on Bar
Plated Single Leg Overhead Hops
- Brace Core
- Bar Raised Overhead
- Lock out Scapulars
- Keep Upright & Rigid Position
- Quick Single Leg Hops On/Off Plate
Plated Single Leg Hops
- Brace Core
- Keep Bar Squeezed to Back
- Quick Single Leg Hops On/Off Plate
Plated Skis
- Brace Core
- Keep Bar Squeezed to Back
- Rapidly Switch Feet on Plate
Plated Scissor Jumps
- Brace Core
- Keep Bar Squeezed to Back
- Switch Feet Rapidly on Plate
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