Explosive Movement for Athletes At Home

Frequency: 2-3 times a week, allow 48 hours rest 

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Are you looking for ways to get faster, more explosive, quicker, while also gaining a bit more flexibility? Well, give these movements a try. The following video shows a regression sequence of exercises, that you can actually perform at home while utilizing home equipment for props. Follow the instructions on the video and you will be on your way to preparing your body to increase stability, core power, strength, and elasticity. 

The exercises are as follows:

• Single-Leg Hop
• Single & Double Leg Tuck Jump
• Split jumps
• RFE (rear foot elevated) Bulgarian split squat
• RFE Cycle
• bounding for height & distance
• pogo hops
• broad jumps
• pistol squats
• squat pops
• speed skaters 
• Single-leg hip bridges, RDL. 
  

Athletes looking to increase power and speed must first do so by strengthening their surrounding muscles, that are being used. Building a strong base and foundation from inferior to superior (bottom to top) is very important to strong explosive movements. The ankle cannot move without the knee, the knee cannot move without the hip. Your surrounding muscles need to contribute, i.e. calf, quad, hamstring, back. These exercises will enable the athlete to work on stability, core, strength, power, and elasticity.  

Coach: Skyy Simmons