exercise Techniques

Exercise Techniques

Agility Drills (PDF)		Agility Drills (video)
Active/Dynamic Warm-Up 300 Yard Shuttle Ab-Lower Back Progession 5-10-5 & Pro Shuttle Knee Tuck Jump & Jump Squat Side Hop Double Leg Bound Ladder Drills 4-Corner Drill Wave Drill, Figure 8, Corner Drill Agility and Ladder Drill Diagrams		Speed Drills Wall March 1 Count Switch 2 Count Switch Rapid Fire 2 Point Long Jump
Lifting Techniques (video)
Core Birddog Bridge - Single Leg Bridge - Bridge Marching Front Plank with Arm Lift Front Plank with Leg Lift Front Plank with Opposite Arm & Leg Lift Front Plank Glute Ham Russian Twist Landmine Twist Reverse Stick Crunch Side (Right & Left) Plank with Leg Lift Side (Right & Left) Plank with Rotation Side (Right & Left) Plank Stability Ball Cross Knee Crunches Stability Ball Knee Lifts Stability Ball Knee Tucks Stability Ball Lateral Roll Stability Ball Russian Twist Stability Ball V-Up Stabilized Reverse Crunch Stick Crunch with Knees at 90 Stick Crunch Terrible 10's Two Point Birddog	Lower Body Ankle Balance Board Back Squat Balance Board Squat Bar Lunge Bulgarian or 1 Leg Bench Squat Crab Walks DB Lateral Cross Over Step-Up DB Lateral Lunge DB Lateral Step-Up DB Step-Up with Leg Lift DB Step-Up Front Squat Glute Ham Raise Hypers Lateral Slide Board Lunge Lunge Matrix Monster Walks Overhead Split Squat Physioball (Stability Ball) Leg Curl Physioball (Stability Ball) Reverse Hyper Prisoner Walks Quadraped Circles Quadraped Hip Ext RDL Reverse Hypers Single Leg Balance Squat Single Leg DB RDL Single Leg Hyper Single Leg MD Hip Ext Single Leg Physioball Hip Ext Single Leg Physioball Leg Curl Single Leg RDL with Bar Single Leg Squat Skater Squat or Single Squat and Touch Super X Band Walks Weighted Glute Ham Raise Weighted Hypers X-Band Walks	Medicine Ball Diagonal Wood Chop MB Backwards Throw MB Circles MB Half Kneeling Overhead Throw MB Half Kneeling Parallel Side Throws MB Half Kneeling Perpendicular Side Throws MB Kneeling Chest Pass MB Kneeling Overhead Throw MB Kneeling Parallel Side Throws MB Kneeling Perpendicular Side Throws MB Lunge Chest Pass MB Lunge Overhead Throw MB Lunge Parallel Side Throws MB Lunge Perpendicular Side Throws MB Single Leg Chest Pass MB Standing Overhead Throw MB Standing Parallel Side Throws MB Standing Perpendicular Side Throws with Step MB Standing Perpendicular Side Throws MB Superman Throw Woodchop with Rotation Woodchop	Olympic - Explosive Power Clean 1 Arm DB Snatch to Overhead Squat 1 Arm DB Snatch 1 Arm DB Split Snatch 1 Arm DB Swings Clean Pull DB Hang Clean to Push Press DB Hang Clean DB Split Jerk DB Swings Hang Clean to Split Jerk Hang Clean Hang Snatch Jammer Rotation
Plyometrics Ankle Hops Box Blast Alternating Box Blast Box Jump Depth Jump to Long Jump Double Leg Hurdle Hops Hurdle Hop to Sprint Lateral Bound (Rapid Response) Lateral Bound (Stick Landings) Lateral Box Hops Lateral Hurdle Hop to Sprint Lateral Hurdle Hops Rocket Jumps Rotational Bound Single Leg Box Jumps Single Leg Hurdle Hops Single Leg Lateral Hurdle Hops Split Squat Jump with Cycle Split Squat Jump Split Squat Squat Jump (Rapid Response) Squat Jump Tuck Jump (Rapid Resonse) Tuck Jump Zig Zag Bound to Sprint		Upper Body 1 Arm 1 Leg Row 1 Arm DB Bench 1 Arm DB Incline Bench 1 Arm DB Row 1 Arm DB Shoulder Press A-L-R or 3-Way Shoulder Rases Alternating DB Bench DB Alternating Incline Bench DB Alternating Shoulder Press DB Bench DB Incline Bench DB Shoulder Press Free Standing Row Full Can - Empty Can I, Y, T, L Inverted Row with Feet Elevated Inverted Row Push Up with Feet Elevated Push Up Reach Backs Renegade Row Scapula Dips Star Upright Row Weighted Push Up