Do your single leg work! Especially as an athlete. Using soccer as an example you push off of one leg to sprint, change directions, to kick a ball, stop, turn. Giving yourself strength, power and stability on one leg is so important to your performance on the field. I would argue more important than a bilateral movement. This doesn’t just apply to soccer but most sports. Tennis, hockey, trail running, basketball, football, rock climbing, to name a few. It is also key for working out and preventing imbalances which is very common in sports. Working on strength, stability and power in these movements is best. Lunge, single leg deadlift, step ups, single leg bound jumps, speed skaters, etc. Watch your performance in your sport improve. #unilateraltraining #sportsperformance #sprinttraining #crosstraining #athletesinthegym #offseasontraining #singlelegmovements #singlelegpower #balancedtraining #drylandtraining
*5 Single-Leg Lateral Movements for Power* - The ability to move laterally is essential for athletes of all levels and all sports. - Additionally, it is crucial for athletes to be comfortable moving through this plane on 1 leg. - Single leg movements improve -Muscular Balance✅ -Power Output✅ -Coordination ✅ -Agility✅ Give these a try, and as always, let me know how they work for you! - #sportstraining #singlelegpower #motivation
Ever look at a marathon and think, "That's just a looong series of single-leg hops?" If not, it's time to start! 🏃♀️🏃♂️ All you're doing when you run is moving your body's center of mass forward — one hop at a time. To really enhance your training, dial in on those single-leg squats. They mimic the single-leg stance phase of running and can seriously up your game.⠀ ⠀ So, next time you're pounding the pavement, remember: it's all just one big hop fest. And don't forget those single-leg squats when you hit the gym next. They're your secret weapon to becoming a marathon master! 💪🚀 #MarathonMindset #OneHopAtATime I hope learning about single leg squats inspires you to be a faster runner. And, so that you know, I’m putting together a brand-new program starting Monday, 11/6. This is specifically for beginners who want to run a sub-4-hour Marathon in 90 days. It’s a remote program,so you can join from anywhere in the world. I’m looking for 5 runners to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, DM me ‘tell me more’ I’ll message you with the details.
Today was skillfully playtime practice and learn working on speed and power Ai. Bottoms up T.G.U 24 kgs 1L/1R x 5 Bi. Landmine jerks 5/5 x 4 Bii. Coiled travelling lunge cleans 3/3 x 4 Ci. Rotational split cleans with R.M.T club #kettlebelltraining #coilingcore #rmtclub #buildingresilience #bosustrength #erodingweakness #tacticalstrength #weckmethod #rmtropes #functionalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #Landmine #LandmineUniversity
Sunday breakfast Little bit of movement working on speed and coiled coordination For P.T.s sports specific and general athletic humans whether it is weight loss or painfree movement dm me Ai. Rotational coiled Split cleans Bi. Landmine split jerk Ci. Primed trap bar deadlifts Di. Locomotive clean and press Did. Backwards sled push Creating stronger more resilient humans @erodingweakness @keanureysoto @weckmethod #a.i.r.holistic #kettlebelltraining #coilingcore #buildingresilience #bosustrength #erodingweakness #tacticalstrength #weckmethod #rmtropes #functionalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #LandmineUniversity
Coupla bits from last night playtime Barbell Snatchs into Turkish getup Internal external torsion bosu squats with kettlebells @weckmethod @erodingweakness #a.i.r.holistic #kettlebelltraining #coilingcore #rmtclub #buildingresilience #bosustrength #erodingweakness #tacticalstrength #weckmethod #rmtropes #functionalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #Landmine #LandmineUniversity #sandbagtraining
#sandbagtraining Ai. Pistol negatives using CCT on both sides Bi. Primed Bosu Floor Press hit a little PR Good to be moving again @keanureysoto @erodingweakness @weckmethod #a.i.r.holistic #kettlebelltraining #wmq #rmtclub #torsion #coilingcore #buildingresilience #bosustrength #erodingweakness #tacticalstrength #weckmethod #rmtropes #functionalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #Landmine #LandmineUniversity #sandbagtraining
Been a little rough all week since getting back itching to train tonight spent 40 mins on the r.m.t rope and club love the club practice new movement @erodingweakness @weckmethod @thedavidweck #a.i.r.holistic #r.m.t.club #wmq #rmts #kettlebelltraining #coilingcore #buildingresilience #bosustrength #erodingweakness #tacticalstrength #weckmethod #rmtropes #functionalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #Landmine #LandmineUniversity #sandbagtraining
Been bit lazy with the videos lately enjoin training here's today Sunday play time New things on the horizon Play 10 rounds of Ai. Deficit Trap Bar Deadlifts reps of per round 10,10,8,8,6,6,4,4,2,2 Aii. Getup s reps of 1L / 1R per round Aiii. Sled push 10 meters backwards push 10 meters low sprint #headoverfoot Aiv. R.M.T ropes 60 secs Thank you to @keanureysoto for inspiration #a.i.r.holistic #kettlebelltraining #coilingcore #buildingresilience #bosustrength #erodingweakness #tacticalstrength #weckmethod #rmtropes #functionalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #Landmine #LandmineUniversity #sandbagtraining
Last night playtime always learning evolving small steps Warm up Back extension x 15 Single leg R.D.L s to halos x 8/8 Leg raises x 12 Kettlebell swings x 20 Play Ai. Coiled pistols to lunge x 3/3 and 2/2 New weight and added Coil to pistol Aii. R.M.T ropes Bi. T.G.U x 1/1 Bii. Squat cleans x 10 x 5 rounds Ci. Sled push x 20 m Cii. Sled drive x 20 m Ciii. Ski erg x 20 secs Thank @keanureysoto for ideas and inspiration respect 🙏 #kettlebelltraining #coilingcore #bosustrength #erodingweakness #tacticalstrength #weckmethod #rmtropes #functionalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #Landmine #LandmineUniversity #sandbagtraining
Evening playtime with a little movement practice Warm up Band pull through x 20 Goblet squats to halos x 10 Back extension x 15 Band hamstring curls x20 4 rounds Play A.i RFE Band Bulgarian split squat thrsuter x 6/6 @Keanureysoto A.ii Coiled 1 arm T.R.X rows x 10/10 A.iii R.M.T ropes EMON 30mins Bi. Tactical cleans x 12 Bii. Bosu Goblets x 10 Biii. T.G.U Bottoms up Left x 1 Biv. T.G.U Bottoms up Right x 1 Bv. Assult bike x 15 kals #kettlebelltraining #coilingcore #bosustrength #erodingweakness #tacticalstrength #weckmethod #rmtropes #functionalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #Landmine #LandmineUniversity #sandbagtraining
Saturday playtime more learning in the playground working on a dive from @keanureysoto on priming form the trap bar deadlift @erodingweakness @weckmethod Always learning always open Warm up Back extension with lT raises x 15 Coiled lunges x 10/10 Goblet squats with halos x 5/5 Swings x 20 4 rounds Play Ai. Primed trap bar deadlifts x 6 sets of 6 Aii. Rmt ropes Bi. Push press x 5/5 Bii. Dumbell x 5/5 Biii. Rmt Ropes Ci. T.R.X shoulder raises x 10/12 Cii. T.R.X rows x 25 X 3 rounds #kettlebelltraining #coilingcore #bosustrength #erodingweakness #tacticalstrength #weckmethod #rmtropes #functionalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #Landmine #LandmineUniversity #sandbagtraining
Friday evening rest relax reload zone 2 10 mins each nonstop Important to recharge give back to the body #kettlebelltraining #coilingcore #bosustrength #erodingweakness #tacticalstrength #weckmethod #rmtropes #functionalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #Landmine #LandmineUniversity #sandbagtraining
Back in the playground consistency with learning new patterns techniques starting to pay off @erodingweakness @thedavidweck @keanureysoto @weckmethod Warm up Rmt rope Play Ai. Bosu pistol squats x 2/2 Aii. Pop ups x 5/5 Aiii. Rmt rope 5 rounds Bi. Sandbag clean to shoulder and squat X 2/2 x 5 sets Ci. Coiled single arm deadlifts x 6/6 Cii. Locomotive clean and press x 6/6 Di. Ab rollout x 10 3 sets # kettlebell #kettlebelltraining #coilingcore #bosustrength #erodingweakness #tacticalstrength #weckmethod #rmtropes #functionalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #Landmine #LandmineUniversity #sandbagtraining
Saturday fasted playtime always learning feeling stronger more powerful with @weckmethod @erodingweakness @keanureysoto principles Warm up Ai. Pounce squats Aii. B/W screwdriver Aiii. Iso coiled lunge Aiv. Screwdriver Playtime Ai. Primed trap bar deadlifts 6 x 6 Bi. Kettlebell press x 2/2 Bii. Dumbell row x 5/5 Biii. Spinal roll downs x 8 #kettlebelltraining #coilingcore #bosustrength #erodingweakness #tacticalstrength #weckmethod #rmtropes #functionalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #Landmine #LandmineUniversity #sandbagtraining
Evening playtime a little unconventional playtime Play Ai. Zercher squats build upto heavy 3 then 3 cluster sets 3,2 1 Aii. R.m.t ropes Bi. Single arm coiled deadlines x 5/5 Bii. Locomotive clean and press x 6/6 Ci. Ab roller 3 x 10 #kettlebelltraining #erodingweakness #tacticalstrength #weckmethod #rmtropes #functionalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #Landmine #LandmineUniversity #sandbagtraining
Playtime working movement and control Warm up Airbike 8 x max wattage Landmine pounce squat 3 x 8 reps Play Ai. Banded body leg extensions x 8 Aii. RFE Bulgarian split squat thrusters x 8/8 Thanks to @keanureysoto for these Aiii. Spinal roll downs x 8 Bi. Getup 1R / 1L with overhead squat x 6 Bii. Getup 1R / 1L with multi direction lunge and press Biii. Getup 1R / 1L with press x2 at each position Biv. Getup 1R / 1L with windmills half kneeling and standing x 5 reps each #kettlebelltraining #erodingweakness #tacticalstrength #fightersstrength #rotationalstrength #singlelegpower #everystepstronger #unconventionalstrength #Landmine #LandmineUniversity #sandbagtraining
Here is an example of my elite basketball athlete’s, thebrodypark_, workout during tournament season. The main goal is to keep Brody’s body firing on all cylinders to manage some of the intense tournament schedules he can have on the weekends but also take advantage of the downtime during the summer months to try and build some capacity before the school season starts. A few exercises are missing in this compilation, but most of it is there. The first four exercises were grouped together in that specific order, and the last two were paired with pull-ups and dumbbell cleans, which were not recorded (I forgot 🤦🏽♂️). As you can see, the load was on the heavier end but still emphasized some explosive movements to keep him ready to play by avoiding taking anything to failure. A1) trap bar banded squats A2) single arm landmine jumps A3) kneeling landmine twist A4) standing landmine explosive twist B1) single arm split stance shoulder press B2) single arm RDL row B3) pull-ups sprinter position B4) dumbbell cleans #buckheadsportsperformance #sportperformance #basketball #basketballtraining #kneepain #dunk #jumptraining #speedtraining #speed #atlantafitness #atlfitness #atlantapersonaltrainer #aaubasketball #functionaltraining #strengthtraining #strengthandconditioning #explosive #power #singlelegpower
#daybook #april #openstone #braemar 11kg #boxsquats 70% 1RM Topset 225kg *5 vs Bands #splitsquats Pin 130kg 3*3 pro Bein #bulgariansplitsquats #unilateral 32kg 2*10 pro Bein Innen Aussen #griffkraft Pyramide Unterarm Links wird deutlich besser. Stabilität ebenfalls. #altebaustelle Druckbein rechts ebenfalls. #plantarfaszie meckert nicht mehr. Stabiler und Muskulatur spricht gezielter an. #altersack😂 #einfachundeffektiv #gehdeinenweg #battledwarf #masters #highlandgames #heavyevents #liftbigthrowfar #singlelegpower
Single Leg Stability and Power Training all types of muscle fibers builds overall performance and movement quality. Small and large muscle groups are involved when improving single limb movements. These power moves utilize greater force production which increases neural drive and recruits more of your tissues to work while generating more stability through the trunk, pelvis, and leg. Save to try and share with one of your workout friends. Also.. am loving the warmer weather this week in #rochester .. feels so good to move outside ☼ ☼ Note : this isn’t intended or specific to any specific individual or program and may not be suitable for everyone. DM me with any questions or alternatives.
#daybook #märz #welcometohell #splitsquat #pin @150kg @120kg 80kg 2*5 pro Bein 😬🍕💀 und verschiedene Höhen Und zum guten Schluss der alte Klassiker #bulgariansplitsquats 3*10 pro Bein bis auf die Fussballen Da kann man leichter 300kg++ Box Beugen 🙈 #singlelegpower #einfachundeffektiv #gehdeinenweg #battledwarf #masters #heavyevents #highlandgames
⚽⚽⚽ #kondicionapripremasportista #kondicionitreninzisportista #kondicionitreninzi #kondicionitrening #kondicionapriprema #fudbalkondicija #fizickapripremasportista #fizickapriprema #fitness #кондиција #фитнес #фудбал #cfkdistrict11010 #gym #explosivetraining #strengthtraining #strength #singlelegpower
Increase Your Single Leg Power With Plyometric Training - If you're looking to increase your vertical jump, check out the link in my bio. - #OTANation #overtimeathletes #singlelegtraining #singlelegpower #jumptraining #verticaljumptraining #verticaljump #jumphigher
Single Leg Training for Elite Baseball Athletes [ISOMETRIC PHASE] - If you’re interested in a full baseball program, check out the link in my bio. - #OTANation #overtimeathletes #isometrictraining #singlelegtraining #singlelegjumps #singlelegpower #upperbodytraining #baseballperformance #baseballtraining #baseballpower
Really proud of these runners taking the time to build themselves stronger First day #agility #mobility #footstregthening #corestrength #singlelegstrength #singlelegpower 💥 and stretch Friday’ s 10:30-11:15. [email protected]
Here we go runners or wanna be runners. It starts with getting stronger. 6 week Strength for Runners program starts tomorrow, Fri Nov 11. Focus on #mobilty #footstrength #core #singlelegstrength #singlelegpower Online offered over zoom. DM or email [email protected] more info. 💥 🏃♀️ 🏃🏻♂️ #runstrong
𝐒/𝐋 𝐛𝐨𝐮𝐧𝐝 (𝐛𝐚𝐧𝐝 𝐫𝐞𝐬𝐢𝐬𝐭𝐞𝐝) 𝘚𝘭𝘰𝘸 𝘚𝘚𝘊 𝐒/𝐋 𝐛𝐨𝐱 𝐣𝐮𝐦𝐩 𝘚𝘭𝘰𝘸 𝘚𝘚𝘊 𝐒/𝐋 𝐛𝐨𝐮𝐧𝐝 (𝐜𝐨𝐧𝐭𝐢𝐧𝐮𝐨𝐮𝐬) 𝘍𝘢𝘴𝘵 𝘚𝘚𝘊 𝐒/𝐋 𝐡𝐮𝐫𝐝𝐥𝐞 𝐡𝐨𝐩 (𝐜𝐨𝐧𝐭𝐢𝐧𝐮𝐨𝐮𝐬) 𝘍𝘢𝘴𝘵 𝘚𝘚𝘊 Plyometrics play a key role in improving athletic performance and reducing injury. To be athletic, it is essential to be able to produce power quickly when exposed to varying demands . Above combines both fast & slow stretch shortening cycles (SSC) exercises. Both types of movements should be trained to allow the body to move efficiently & quickly. Correctly programming plyometrics into your strength program is the difference between being strong & slow or strong and athletic. Strive to be strong & athletic. Train with me via app , link in bio 📱 #plyometrics #bounding #ssc #slbound #singlelegpower #powertraining #boxjump #hurdles #bounding
Box jumps can be great for improving power while also limiting landing forces in comparison to more reactive ground based jumps and plyometrics. With athletes such as basketball 🏀 players it’s important to be aware of their cumulative load and number of impacts both in the gym and on the court, especially when actively participating in both. . . . ✅A box jump is typically more concentric in nature and reduces the eccentric landing forces while still allowing athletes to develop power based qualities. Here @filayharry completes low reps of several box jump variations as part of a power block in his training with @luc_parrett to provide diversity and greater bandwidth to his jump capacity. . . . . . #boxjumps #jumping #boxjump #basketballtraining #verticaljump #singlelegpower #powertraining #athletictraining #strengthandconditioning #explosiveathlete #xipathletes #basketball #concentricpower #athlete
Explosivepowertraining- sprinttraining 💪🏼💥 #sportstraining #explosivetraining #sprinttraining #sprintstart #speedtraining #strengthtraining #trackandfield #sportspecific #sportspecificpower #footballtraining #ballsports #athletics #hamstrings #hipthrusts #singlelegpower #athletetraining #athlete #projectbarnim #crossthelinegetfit
It's all about the control! This is a great drill to teach eccentric speed and control. This drill is the building block for power development. If you can't control your movements then you're wasting your energy and preventing yourself from being as explosive as you can be when you're skating! #powerdevelopment #singlelegpower #letsgetfaster
Single leg power is one of the most indicative signs of overall power, health, stability, proprioception, risk of injury, strength, etc…you name it. When there’s a lack of power or a discrepancy between sides, you can bet that single leg work will expose the source of a lot of issues/deficits in your body and overall game. It’s one of the reasons we’re excited to partner with @lodensports (shoot ‘em a follow to learn more). Testing and training it consistently will bring the best out of our S&C coaches and athletes. If you aren’t hopping around on one leg somewhere/somehow in your training, start now. You’ll be surprised at how challenging it is. #slammersperformance #sportperformance #singlelegpower #overheadathlete #baseball #softball #volleyball
Three plyometric exercises to increase power💥 The first two exercise are simple plyometric exercise you should include before progressing into more intensive and reactive plyometrics because it has less eccentric demand and higher jumps can be achieved. A good jumper is able to land quietly absorbing the floor utilising his eccentric strength. If they can do progress more onto drop jumps, reactive countermovement jumps etc. These three exercises are all performed encouraging maximal force production in a short amount of time using triple extension of the hips, knees and ankle. Recommend 5 x 3 sets of each exercise and do include them into your session before any strength work. #boxjump #power #plyometrics #jump #jumptraining #singlelegpower #dropjump #strengthandconditioning #performance #highperformance #bscoaching
**Single-Leg Saturdays** -improving single leg strength and stability with my athletes is always a strong focus, especially with figure skaters. #singlelegworkout #figureskating #athletictraining #trainsmarter #singlelegstability #singlelegsquat #singlelegrdl #singleleghipthrust #singlelegjumps #singlelegpower #singlelegjumps
Here are three drills to improve your single leg power, lateral speed and ability to change of direction. These drills increase ankle strength and tissue tolerance. The stronger the ankles the more ground reaction force and the less chance of injury. Also, teach you to absorb and produce force laterally but with maximum speed. Most sports that involve change of direction, rapid acceleration both linearly and laterally that require the use of single leg power. When doing these drills stay on the ball of your foot and make everything reactive and sharp but be in control of your jumping and landing. #singleleg #singlelegpower #power #plyometrics #jump #lateraljump #bscoaching
The @nf_flyers_u13_aa were working hard at the gym last night. Getting some core work with some coordination, some single leg hopping to work on their skating stride and some pivoting and hip turns. This was before I had them all put the boxing gloves on and they gave that a try!! @archer_henry_30 @resse_jussell8888 @jake.hilde @sampasco_16_ #hockeytraining #boxingtraining #singlelegpower #hipturn #punchingpower #hockeyconditioning
Calm leg day this morning 💯 - Box Front squats 4x5 trying to correct form. ( trying to minimize my grunting lately🤣). - Paused goblet squats 4x8. - Single leg extension didnt bother recording, 4x8. - Single-Leg press 4x8. Focusing on muscle imbalances, mind to muscle connection, and strength. #fitness #legday #strength #athlete #singlelegpower
👋Hey Skiers, 💬Tag someone who is always resting…👇 💪Your legs aren’t going to train themselves. Ramp up your in-between-skiing days with these three movements. 💥Each one uses anterior (front of body) loading to make sure your upper body isn’t sleeping. These three holding positions also stimulate core activity so that you’re getting more bang for your buck. 1️⃣𝐆𝐨𝐛𝐥𝐞𝐭 𝐆𝐫𝐢𝐩 𝐏𝐢𝐬𝐭𝐨𝐥 𝐒𝐪𝐮𝐚𝐭: Grip the kettlebell upside down and control your descent until you’re at the bottom of your available range of motion. Do these to a box if you can’t go all the way down. 2-3 setts of 1-4 reps per leg. 2️⃣𝐒𝐢𝐧𝐠𝐥𝐞 𝐋𝐞𝐠 𝐑𝐞𝐯𝐞𝐫𝐬𝐞 𝐋𝐮𝐧𝐠𝐞: Combine balance, stability, and single leg strength in this epic movement. As you reach back behind you, counter by bracing your core under the kettlebell. Tap your knee and explosively return to the start position. 2-3 sets of 8-12 reps per leg depending on weight. 3️⃣𝐃𝐨𝐮𝐛𝐥𝐞 𝐑𝐚𝐜𝐤 𝐅𝐫𝐨𝐧𝐭 𝐒𝐪𝐮𝐚𝐭: The king of non-barbell squats in my opinion. Demand upper body stability as you overload your legs with double the kettlebells. Grip tight and keep the kettlebells close to maintain a vertical back position and thoracic extension. 2-4 sets of 8-12 reps. ⛷If anyone is looking for individualized coaching beyond our subscription offering, don’t hesitate to reach out directly here, or email us at [email protected] #singlelegexercise #quadtraining #skierlegs #skilegs #skitraining #skiwarmup #skifitness #skiexercises #singlelegpower #stronglegs #legfitness #glutework #preseasonprep #functionalfitness #functionaltraining #skierworkout #skiworkout #singlelegtraining #unilateral #winteriscoming #skierprep #drylandtraining #wintertraining #skitrip #skicolorado #usskiteam #mogulskiing #snowsports
In my personal opinion I believe there’s tons of benefits in Single Leg work not just for pitchers but for all athletes. Driving off one leg on the mound, driving off one leg laterally to steal a base, driving off one leg to get a ball in the hole, it all starts with that single leg explosiveness and first step and one of the ways to help that is training single leg strength. To be fast, explosive, powerful, is to be strong, IMO. Of course there’s other factors that play but the more strength within our legs the more opportunities we have for other areas.
𝙃𝙤𝙬 𝙤𝙛𝙩𝙚𝙣 𝙞𝙨 𝙮𝙤𝙪𝙧 𝙧𝙚𝙝𝙖𝙗 𝙛𝙤𝙘𝙪𝙨𝙞𝙣𝙜 𝙤𝙣 𝙨𝙞𝙣𝙜𝙡𝙚 𝙡𝙚𝙜 𝙥𝙤𝙬𝙚𝙧 ? 𝙄𝙛 𝙞𝙩 𝙝𝙖𝙨𝙣’𝙩, 𝙞𝙩 𝙨𝙝𝙤𝙪𝙡𝙙! 𝘼𝙙𝙙 𝙨𝙤𝙢𝙚 𝙤𝙛 𝙤𝙪𝙧 𝙛𝙖𝙫𝙤𝙧𝙞𝙩𝙚𝙨 ➡️ 🔹 Everyone has asymmetries however unilateral imbalances are a key predictor to injury and should be assessed during initial evaluation as well as re-assed through rehab. 🔹 Single power and stability is a crucial key to a successful return to sports play following physical therapy! Above @alltime_cj demonstrates the following exercises 👇🏼 🎥1️⃣: Single leg bridge switches 🎥2️⃣: Single leg box squat jumps 🔹Save this post and don’t forget to add single leg exercises to your prehab and rehab routine!
💬Tag a Skier, Bookmark, Share👇 💪Try this Ski System Program day, all you need is two 𝐝𝐮𝐦𝐛𝐛𝐞𝐥𝐥𝐬 and a 𝐛𝐚𝐧𝐝. ⏱ Set a Timer for 30 minutes and complete as many rounds as possible: 1️⃣𝐃𝐮𝐦𝐛𝐛𝐞𝐥𝐥 𝐒𝐤𝐢 𝐏𝐥𝐲𝐨 𝐋𝐮𝐧𝐠𝐞: As you hop, curl the dumbbells to your shoulder. Practice being silent on your landing while keeping your chest up. 10 reps per round 2️⃣𝐋𝐚𝐭𝐞𝐫𝐚𝐥 𝐋𝐮𝐧𝐠𝐞 𝐃𝐮𝐦𝐛𝐛𝐞𝐥𝐥 𝐒𝐡𝐢𝐟𝐭: As you step, drive your hands forward to a locked position thus shifting your center of gravity forward which forces your glutes and core muscles to stabilize your body. 5 reps per side per round. 3️⃣𝐒𝐢𝐧𝐠𝐥𝐞 𝐋𝐞𝐠 𝐁𝐚𝐧𝐝𝐞𝐝 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭: Focus on form, balance, and muscular tension on this one. 6 reps per side per round. 4️⃣𝐏𝐫𝐨𝐛𝐞 𝐃𝐮𝐦𝐛𝐛𝐞𝐥𝐥 𝐒𝐮𝐩𝐞𝐫𝐦𝐚𝐧𝐬: Place purposeful stress on the low back muscles by driving your hips into the ground as you lift your legs and arms off the ground. 10 reps per round. 5️⃣𝐀𝐓𝐆 𝐒𝐩𝐥𝐢𝐭 𝐒𝐪𝐮𝐚𝐭: Drive your knee far over your toe until your hamstring and calf meet. If this is too hard, begin on an elevated surface and work your way down. 6 reps per leg per round. 💥Check out over 50 individualized ski-specific training programs on our website. 𝐋𝐈𝐍𝐊 𝐈𝐍 𝐁𝐈𝐎 @vivobarefoot #singlelegexercise #quadtraining #skierlegs #skilegs #skitraining #skiwarmup #skifitness #skiexercises #singlelegpower #stronglegs #legfitness #glutework #preseasonprep #functionalfitness #functionaltraining #skierworkout #skiworkout #singlelegtraining #unilateral #winteriscoming #skierprep #drylandtraining
💥🧨 Working on single leg explosive power 🧨💥 Here are 3 exercises you can incorporate into your leg workouts to help improve single leg stability and explosive power ⬇️ ▪️Reverse Lunge into Knee Drive ▪️Single Leg RDL into Knee Drive + Press ▪️Bulgarian Split Squat into Jumping Knee Drive You’re wanting to perform at least 4 sets working on 12-15 reps each leg. The effectiveness of the single knee drive along with the slow eccentric motion helps improve our strength, balance and general speed. I will be staring to upload more strength and conditioning tips and exercises on this account now, along with my Gladiator workouts and nutrition advice, to help your overall sporting performance ⚫️🔴
#agilitytraining #agility #singlelegpower . . Agility training encourages our body to improve balance during dynamic movements.when we regularly practice it trains our body to work as a cohesive unit . When our body is working in sync ,our movements become more fluid ,resulting in smooth ,coordinated transitions. . . . . . #speedandagility #explosive #explorepage #shivenstraining #training #tennisfitness #tennistraining #rhythm #coordination #athlete #athleteslife #athletictraining #athletedevelopment #ltad #gurugram #delhi #melbournetennis #australian #open #fitness #fitnessmotivation
2 Exercises to Improve Single Leg Explosion Swipe ⬅️ & Save to try these later I like to do 3-4 sets x 2-4 reps of both. Focus on quality over quantity. Get full recovery between sets so each jump can be performed at full intensity. #plyometricsworkout #singlelegplyojump #jumpworkouts #jumpworkout #verticaljumptraining #speedtrainingdrills #runningfaster #sprintingworkout #explosiveworkout #explosivestrength #powerworkout #sprintingtraining #sprintingtrainingsdrills #sprinttraining #speeddrills #singlelegpower #workoutvids #workoutvid
Open for elite amateur athletes…well you can’t get much more elite than the @southerntieradmirals2006 !!! With the rinks shut down they’re finding a way to stay game ready. We got some single leg power, some weight transfer with boxing, some speed development and some conditioning. Everyone was working hard! #hockeytraining #singlelegpower #mohawkturn #speedtraining #jumping #boxingtraining
These jumps will improve your reactive and explosive strength. The key is to perform each of these at full intensity, so you want to get complete rest between sets. They can be done for 2-4 sets x 2-6 reps. #plyometricsworkout #singlelegplyojump #jumpworkouts #jumpworkout #verticaljumptraining #speedtrainingdrills #runningfaster #sprintingworkout #explosiveworkout #explosivestrength #powerworkout #sprintingtraining #sprintingtrainingsdrills #sprinttraining #speeddrills #singlelegpower
These are good for improving single leg and lateral explosiveness. They can be done for 2-4 sets x 2-4 reps. Get full recovery between sets so you can perform each jump at full intensity. #plyometricsworkout #singlelegplyojump #jumpworkouts #jumpworkout #verticaljumptraining #speedtrainingdrills #runningfaster #sprintingworkout #explosiveworkout #explosivestrength #powerworkout #sprintingtraining #sprintingtrainingsdrills #sprinttraining #speeddrills #singlelegpower
Swipe 👉 For Band-Only Training Session 🙅🏼♂️Never let equipment be the thing standing between you and an effective 𝐬𝐤𝐢-𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜 training session. 💪With nothing more than a looped resistance band, you can keep your legs, core, and upper body fresh for the next day on snow. 𝐅𝐈𝐑𝐒𝐓: WARM UP continuously for 10 min (use the warm up from a Ski System Training Program on your phone) 𝐅𝐢𝐧𝐚𝐥 𝐏𝐫𝐞𝐩: 1️⃣Banded Hip Hing: 2x10 (3 sec down, 1 sec up) 𝐏𝐫𝐢𝐦𝐚𝐫𝐲 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬: 2️⃣Banded Deadlift: 3x15,12,10 w/1 sec lock out 3️⃣Banded Pushup: 3x10,86 𝐀𝐜𝐜𝐞𝐬𝐬𝐨𝐫𝐲 𝗪𝐨𝐫𝐤 𝟏: 4️⃣Banded Front Squat: 3x12 5️⃣Rotational Lift: 3x6/side (max effort) 𝐀𝐜𝐜𝐞𝐬𝐬𝐨𝐫𝐲 𝗪𝐨𝐫𝐤 𝟐: 6️⃣Glute Kick Back: 3x10/Leg 7️⃣Banded X-JUmp: 3x30 sec continuous jumping 🤘Bookmark, Save, Share #singlelegexercise #quadtraining #skierlegs #skilegs #skitraining #skiwarmup #skifitness #skiexercises #singlelegpower #stronglegs #legfitness #glutework #preseasonprep #functionalfitness #functionaltraining #skierworkout #skiworkout #singlelegtraining #bandworkout #bandexercises
This workout can be done when the weather prevents you from making it to a field/track. Dead mill sprints can be done for 4-6 sets x 5-10 sec sprints. Get full recovery between sets, 2-3 mins. The jumps can be done for 2-4 sets x 2-4 reps. Make sure to get full recovery between sets so you can perform each jump at full intensity. #plyometricsworkout #singlelegplyojump #jumpworkouts #jumpworkout #verticaljumptraining #speedtrainingdrills #runningfaster #sprintingworkout #explosiveworkout #explosivestrength #powerworkout #sprintingtraining #sprintingtrainingsdrills #sprinttraining #speeddrills #singlelegpower
These jumps can be used to build explosive and reactive strength. They’ll help to improve first step burst and the stretch reflex. These can be done for 3-4 sets x 4-6 jumps. Make sure to get full recovery between by sets. #plyometricsworkout #singlelegplyojump #jumpworkouts #jumpworkout #verticaljumptraining #speedtrainingdrills #runningfaster #sprintingworkout #explosiveworkout #explosivestrength #powerworkout #sprintingtraining #sprintingtrainingsdrills #sprinttraining #speeddrills #singlelegpower
Hopping into the new year over here 💁♀️🐰 . I’m not big on New Years resolutions, but I generally always have a mini goal in mind all year round, and it’s pretty much always related to health and fitness! (Surprise surprise 😉🤣) . Personally I find running to be the ultimate challenge, and ultimate accomplishment. If I can run a long way, feeling strong and light on my feet, then I’m pretty much nailing my health and fitness 🙌 . To be able to run for long distances takes a combination of factors to come together 👉strength 👉consistency 👉progressive load 👉adequate rest and recovery 👉and enough energy to achieve all that! . For a mum with young kids, can you see how distance running becomes the ultimate achievement?! 🤷♀️🙌 . Today I’m working on single leg strength and power, especially that sluggish left leg!! Over the past 3-4 months I’ve been trying to include running in my routine, and in that time I’ve had at least 3 different niggles in my left side (hip, hamstring, calf). There’s no surprises that my left leg struggles when I do this exercise! . Plenty of strength work ahead for me so I can run injury free 💪💪💪 . If you’ve got a mini goal, or a major goal in mind with your health and fitness, make sure you’ve got your support crew sorted. . Physios often treat injuries, BUT we’d much prefer to help you BEFORE you get injured, so book in if we can be your support crew in 2022 💪 . www.aspirephysiotherapysa.com.au
These are good for building reactive and explosive strength. You can do 4 sets x 2-4 reps of both. You want to be able to do each Juno at 100% intensity. #plyometricsworkout #singlelegplyojump #jumpworkouts #jumpworkout #verticaljumptraining #speedtrainingdrills #runningfaster #sprintingworkout #explosiveworkout #explosivestrength #powerworkout #sprintingtraining #sprintingtrainingsdrills #sprinttraining #speeddrills #singlelegpower
Plyometrics for single leg power & explosiveness #plyometricsworkout #singlelegplyojump #jumpworkouts #jumpworkout #verticaljumptraining #speedtrainingdrills #runningfaster #sprintingworkout #explosiveworkout #explosivestrength #powerworkout #sprintingtraining #sprintingtrainingsdrills #sprinttraining #speeddrills #singlelegpower
🚨Sample Ski System Training Day using only: 𝗪𝐞𝐢𝐠𝐡𝐭 𝐏𝐥𝐚𝐭𝐞 💡You can do many ski specific exercises using a single weight plate👇 By keeping the weight in front of your body, you maintain the same good hand position and vertical grip that you use when holding ski poles. For this, the weight plate reinforces good body position in training that transfers to the mountain. 𝐅𝐈𝐑𝐒𝐓: WARM UP continuously for 10 min 𝐏𝐫𝐢𝐦𝐚𝐫𝐲 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬: 1️⃣Heartbeat Squat 3x12,10,8 2️⃣Curl + Press 3x10,8,6 𝐀𝐜𝐜𝐞𝐬𝐬𝐨𝐫𝐲 𝗪𝐨𝐫𝐤 𝟏: 3️⃣Press + Lunge 3x6/Leg 4️⃣1/2 Kneeling Lift 3x6/side 𝐀𝐜𝐜𝐞𝐬𝐬𝐨𝐫𝐲 𝗪𝐨𝐫𝐤 𝟐: 5️⃣Straight Leg Sit Up + Reach 3x15 6️⃣Hip Hinge 3x12 𝐀𝐜𝐜𝐞𝐬𝐬𝐨𝐫𝐲 𝐂𝐨𝐫𝐞 𝐒𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝟏: 7️⃣Russian Twist 3x10/side 8️⃣Weighted Plank Leg Lift 3x6/Leg #skilegs #skitraining #skiwarmup #skifitness #skiexercises #singlelegpower #crossfit #olylifting #glutework #preseasonprep #functionalfitness #functionaltraining #skierworkout #skiworkout #singlelegtraining #unilateral #winteriscoming #skierprep #drylandtraining #wintertraining #skitrip #skicolorado #usskiteam #mogulskiing #barbell #skiprogram #skiingtraining #skiprograms #skieronly
•SINGLE LEG TRAINING• If you’re an athlete (no matter your age) if you aren’t single leg training you’re missing out!! As an athlete it is important to focus on single leg strength training exercises. Because more often than not your sport demands that you perform unilateral movements instead of bilateral ones. Cutting, running, dodging, shooting- all of these movements rely on single leg power, strength, stability and agility. Always training bilaterally isn’t going to prepare you as well as single leg training in executing these movements. Don’t get me wrong, bilateral lifts such as front squats, back squats, deadlifts, etc all have a purpose within an athletic strength training program but you NEED to be training unilaterally. A clear advantage of unilateral exercises is the development of coordination in stabilizer musculature that may not be sufficiently stimulated in stable, bilateral movements. By decreasing the stability of an exercise (double leg to single leg) you increase balance requirements, antagonist muscles recruitment and co-contraction, as well as the activation of trunk/hip muscles. Furthermore, athletes who utilize split position exercises in their training will tend to have a greater ability to maintain balance even when hit by external forces as in contact with other players in sports such as gridiron, rugby league or union, basketball, and hockey. Due to the large range of motion associated with some split exercises, these exercises can also help improve dynamic flexibility in the ankle, knee, and hip joints (Keogh, J. (1999)). •Step Ups •Single Leg RDL •Bulgarian Split Squat •Skater Squat #unilateraltraining #singlelegstrength #singlelegpower #stepups #bulgariansplitsquat #skatersquat #singllegrdl #athletes #lacrosse #basketball #soccer #football #running #cutting #jumping #dodging #shooting #FlexWithFriese
👋Would you have more fun on snow if you were more powerful? 💥If you’re unsure, the answer is 100% yes. 👇Here’s 3 power progressions from Full Body power production to Sinlge Leg power production. No matter what your starting point is (no weight, light weight, heavy weight etc), you will have more fun on snow with the introduction of power training. 1️⃣𝐋𝐚𝐧𝐝𝐦𝐢𝐧𝐞 𝐒𝐩𝐥𝐢𝐭 𝐉𝐞𝐫𝐤: This movement calls on your entire body to work as a unit to propel the weight above you. Dip your hips slightly toward the ground, then explode upward like you’re going to dunk a basketball. Stabilize the end position and repeat. You can perform this for 2-3 sets of 4-6 reps per side. 2️⃣𝟐 𝐇𝐚𝐧𝐝𝐞𝐝 𝐊𝐞𝐭𝐭𝐥𝐞𝐛𝐞𝐥𝐥 𝐒𝐰𝐢𝐧𝐠: Now let’s drop the power training specifically to your hips; the powerhouse of your ski turn. With every rep you should aim to lock out at the top as if you’re in a plank. This will help build powerful hips capable of turning over your edges in any condition. 3️⃣𝐒𝐢𝐧𝐠𝐥𝐞 𝐋𝐞𝐠 𝐁𝐨𝐱 𝐉𝐮𝐦𝐩: Now let’s isolate the power training to a single hip; the most closely relatable power exercise to a ski turn. By developing power in one isolated leg, you can expose discrepancies from left to right as well as improve single leg mechanics. #singlelegexercise #olympiclifting #skierlegs #skilegs #skitraining #skiwarmup #skifitness #skiexercises #singlelegpower #crossfit #olylifting #glutework #preseasonprep #functionalfitness #functionaltraining #skierworkout #skiworkout #singlelegtraining #unilateral #winteriscoming #skierprep #drylandtraining #wintertraining #skitrip #skicolorado #usskiteam #mogulskiing #skiprogram #skiingtraining #skiprograms
👋Skiers of 𝐚𝐥𝐥 𝐬𝐤𝐢𝐥𝐥 𝐥𝐞𝐯𝐞𝐥𝐬, Here’s your Dynamic Parking Lot Warm-Up. 📲Bookmark, Save, Send: Your warm up should be 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐯𝐞 in both movement speed ⚡️ and heart rate elevation ❤️. After all, the goal of a warm up is to increase circulation, dynamically improve range of motion, and alert the nervous system of increased physical demands. Do 2 passes of 30 seconds each movement (6 minutes total) 1️⃣𝐋𝐮𝐧𝐠𝐞 + 𝐑𝐞𝐚𝐜𝐡: As you lunge forward, reach up and across your body to stretch your hip flexor and introduce thoracic rotation to your mid back 2️⃣𝐓𝐞𝐚 𝐊𝐞𝐭𝐭𝐥𝐞: As you stretch your quad, reach your opposite arm forward top stretch your side body and hip flexor passively as you focus on the stretch in your quad. The closer you bring your foot to your butt, the deeper the stretch 3️⃣𝐂𝐚𝐥𝐟 𝐒𝐰𝐞𝐞𝐩𝐬: Make sure to keep your knee locked out to ensure the calf stretch, if you can’t do this, simply don’t go as low. If the knee of your outstretched leg stays bent, you’ll miss the stretch 4️⃣𝐑𝐨𝐭𝐚𝐭𝐢𝐨𝐧𝐚𝐥 𝐇𝐮𝐫𝐝𝐥𝐞𝐬: This is specifically for your hip joint. It’s a ball and socket joint that can perform every joint action. So, it’s imperative that you mobilize it before getting on snow. Start with small circles and keep your trunk stable, no back arching. 5️⃣𝐋𝐞𝐠 𝐒𝐰𝐢𝐧𝐠𝐬: Make sure you ease into these. First round only go 50% and then increase 10-20% based on how you’re feeling ON THE DAY. 6️⃣𝐋𝐚𝐭𝐞𝐫𝐚𝐥 𝐋𝐮𝐧𝐠𝐞 𝐏𝐢𝐯𝐨𝐭: Last because it’s the most demanding. Only GO AS LOW AS YOU CAN. If you’re having trouble, use your ski poles for support. #singlelegexercise #quadtraining #skierlegs #skilegs #skitraining #skiwarmup #skifitness #skiexercises #singlelegpower #stronglegs #legfitness #glutework #preseasonprep #functionalfitness #functionaltraining #skierworkout #skiworkout #singlelegtraining #unilateral #winteriscoming #skierprep #drylandtraining #wintertraining #skitrip #usskiteam #mogulskiing #barbell #skiprogram #skiingtraining #skiedercises
⛷ Skiers, can I be honest?? 🤓I don’t love every single second of training. But I do love having fun when I ski. From 12 years as a competitor and a lifetime as a skier, I’ve also come to realize that skiing is way more fun when you’re not getting hurt⤵️ Staying healthy is key to enjoying the sport, and training your body’s ability to react to changes in speed is key to staying healthy. Here’s 4 exercises and their respective benefits to on snow enjoyment: 1️⃣𝐑𝐞𝐚𝐜𝐭𝐢𝐯𝐞 𝐇𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠 𝐂𝐚𝐭𝐜𝐡𝐞𝐬: Here’s an “equipment-free” way to progressively train your hamstrings ability to react to changes in speed, and stabilize the reaction. The further your foot travels from your body, the more speed it must react to and the more stress placed on the muscle. Don’t let your hips drop when you “catch”. This is crucial. 2️⃣𝐑𝐞𝐚𝐜𝐭𝐢𝐯𝐞 𝐊𝐧𝐞𝐞 𝐂𝐚𝐭𝐜𝐡𝐞𝐬: Kick the sh** out of the ball and recover your start position as quickly as humanly possible. This will train your quad muscle to react to changes in direction and speed. The more reactive and stable the joint, the safer you are on the hill, and the more fun you can have. 3️⃣𝐓𝐫𝐚𝐩 𝐁𝐚𝐫 𝐁𝐮𝐥𝐠𝐚𝐫𝐢𝐚𝐧 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭: Building strength on one leg is challenging, the trap bar makes that easier. The trap bar allows significant loading for low reps which will promote serious strength improvements over time. 4️⃣𝐁𝐮𝐥𝐠𝐚𝐫𝐢𝐚𝐧 𝐒𝐩𝐥𝐢𝐭 𝐒𝐪𝐮𝐚𝐭 𝐉𝐮𝐦𝐩𝐬: Now take your single leg strength and enter the Bulgarian; perhaps in the top 3 of valuable ski-specific exercises. Control into the bottom of your range and then accelerate off the ground as high as you can. This “deceleration” is a key component of stopping and carving. 💬 tag a skier 👇 #singlelegexercise #quadtraining #skierlegs #skilegs #skitraining #skiwarmup #skifitness #skiexercises #singlelegpower #stronglegs #legfitness #glutework #preseasonprep #functionalfitness #functionaltraining #skierworkout #skiworkout #singlelegtraining #unilateral #winteriscoming #skierprep #drylandtraining #wintertraining #skitrip #skicolorado #usskiteam #mogulskiing #barbell #skiprogram #skiingtraining
👋Ski Training Goal 101 👇 (please read) ✅In every training session you should aim to do the following: 🔹Screen for limitations via the Warm Up 🔹Improve temporary Range of Motion for the movements to be loaded 🔹With improved range, prep the Prime Mover Exercise 🔹Load the Prime Mover 🤝If you repeat this, you will not only build new ranges of motion, but also strengthen those ranges. This step is essential to help reduce the risk of injury. 𝐕𝐢𝐝𝐞𝐨 1️⃣: Overhead Squat with Ski Pole: Here I am testing to see if my thoracic spine is particularly tight today before I attempt to load the front squat position (which requires proficient thoracic mobility) 𝐕𝐢𝐝𝐞𝐨 2️⃣: Box Assisted T-Spine Curls: Here I am improving the range of motion at the shoulder joint and thoracic spine via controlled movements. Each rep I’m trying to improve my range of motion by about an inch at the tightest part of the stretch. 𝐕𝐢𝐝𝐞𝐨 3️⃣:Eccentric Front Squat: Here I am loading the movement to be used in training while slowly increasing the depth and time under tension. I’m paying extra attention to how my thoracic spine feels through the movement since it was tight earlier. 𝐕𝐢𝐝𝐞𝐨 4️⃣: Barbell Front Squat: Now I can safely load the movement and move through my prescribed reps found in my Ski System Program. 📲All programs on the website have warm ups that last between 5 and 10 minutes. Each warm up is specific to the movements found on that day. Don’t skip them, find consistency in them. #singlelegexercise #quadtraining #skierlegs #skilegs #skitraining #skiwarmup #skifitness #skiexercises #singlelegpower #stronglegs #legfitness #glutework #preseasonprep #functionalfitness #functionaltraining #skierworkout #skiworkout #singlelegtraining #unilateral #winteriscoming #skierprep #drylandtraining #wintertraining #skitrip #skicolorado #usskiteam #mogulskiing #barbell
👋Bookmark, Save, Send 👇 ⏳With 3 weeks left to Opening Day, we’re in crunch time to get legs and conditioning up to speed. Here are 2 Battlerope Conditioning exercises and 3 Agility Exercises as well as their accompanying structure: 𝐁𝐀𝐓𝐓𝐋𝐄 𝐑𝐎𝐏𝐄 𝐒𝐄𝐓 1️⃣𝐋𝐚𝐭𝐞𝐫𝐚𝐥 𝐒𝐡𝐮𝐟𝐟𝐥𝐞 𝐎𝐬𝐜𝐢𝐥𝐥𝐚𝐭𝐢𝐨𝐧: Continually move laterally as you perform the dual arm oscillation. Make sure to match your foot and hand speed for symmetry and body control. 2️⃣𝐂𝐮𝐫𝐭𝐬𝐲 𝐋𝐮𝐧𝐠𝐞 𝐈𝐬𝐨𝐦𝐞𝐭𝐫𝐢𝐜 𝐎𝐬𝐜𝐢𝐥𝐥𝐚𝐭𝐢𝐨𝐧: Hold a Curtsy Lunge and perform continual oscillations in the depth of the lunge. Week 1: 🔹2-3 sets of 35 sec per exercise 🔹Rest 30 sec between sets Week 2: 🔹3-4 sets of 40 sec per exercise 🔹Rest 30 sec between sets Week 3: 🔹4 sets of 45 sec per exercise 🔹Rest 30 sec between sets ————————————————- 𝐀𝐆𝐈𝐋𝐈𝐓𝐘 𝐒𝐄𝐓: 1️⃣𝐋𝐚𝐭𝐞𝐫𝐚𝐥 𝐒𝐡𝐮𝐟𝐟𝐥𝐞 (𝐢𝐧/𝐨𝐮𝐭): Start slowly and increase speed quickly tapping your toe as you shift laterally in and out of the ropes, box, agility ladder, or whatever else you’re using 2️⃣𝐁𝐨𝐱 𝐂𝐮𝐭𝐭𝐞𝐫: As you pivot your hips, hop in and out of the ropes, box, agility ladder, or other constraint. 3️⃣𝐋𝐚𝐭𝐞𝐫𝐚𝐥 𝐒𝐡𝐮𝐟𝐟𝐥𝐞 + 𝐏𝐚𝐮𝐬𝐞: Quickly advance laterally through the rope or other item and pause on your outside foot (think edge pressure through a turn) and then fire through to the other side Week 1: 🔹3 sets of 30 seconds per exercise 🔹Rest 25 seconds after all 3 Week 2: 🔹3 sets of 40 seconds per exercise 🔹Rest 25 seconds after all 3 Week 3: 🔹2 sets of 1 minute (length of a ski run) 🔹Rest 20 seconds after all 3 💬If you found this valuable, please share with a skier! The season is upon us 😎 #singlelegexercise #quadtraining #skierlegs #skilegs #skitraining #skiwarmup #skifitness #skiexercises #singlelegpower #stronglegs #legfitness #glutework #preseasonprep #functionalfitness #functionaltraining #skierworkout #skiworkout #singlelegtraining #unilateral #winteriscoming #skierprep #drylandtraining #wintertraining #skitrip #skicolorado #usskiteam #mogulskiing #snowsports
•SINGLE LEG EXERCISES• Looking to up your leg day game? Look no further than single leg exercises. As an athlete it is important to focus on single leg strength training exercises. Because more often than not your sport demands that you perform unilateral movements instead of bilateral ones. Cutting, running, dodging, shooting- all of these movements rely on single leg power, strength, stability and agility. Always training bilaterally isn’t going to prepare you as well as single leg training in executing these movements. Don’t get me wrong, bilateral lifts such as front squats, back squats, deadlifts, etc all have a purpose within an athletic strength training program but you NEED to be training unilaterally. As single leg training in athletics gains popularity more and more studies come to light on its efficacy and validity as an important performance component. Appleby, B. B et al., (2019), found that neuromuscular differences have been reported between bilateral and unilateral movements. A clear advantage of unilateral exercises is the development of coordination in stabilizer musculature that may not be sufficiently stimulated in stable, bilateral movements. By decreasing the stability of an exercise (double leg to single leg) you increase balance requirements, antagonist muscles recruitment and co-contraction, as well as the activation of trunk/hip muscles. Furthermore, athletes who utilize split position exercises in their training will tend to have a greater ability to maintain balance even when hit by external forces as in contact with other players in sports such as gridiron, rugby league or union, basketball, and hockey. Due to the large range of motion associated with some split exercises, these exercises can also help improve dynamic flexibility in the ankle, knee, and hip joints (Keogh, J. (1999)). Try out these single leg squat exercises and feel the difference yourself! •Single Leg RDL •Bulgarian Split Squat •Weighted Step Ups #singlelegstrength #singlelegpower #athletics #unilateraltraining #singlelegdeadlift #bulgariansplitsquats #stepups #movewellmoveoften #FlexWithFriese
Kayla working hard to improve that explosive power in her lower body with some explosive twitch exercises. An essential component to work on for figure skating. @_._.kaylahalliday #explosivetraining #powertraining #figureskating #sledmarch #bounding #boxjumps #jumptraining #singlelegpower
High level landing training with emphasis on multi-planar movements. Can’t emphasize enough how important it is to work on land biomechanics and engaging your lumbopelvic stabilization (core) for proper stability and alignment leading to improved balance. Train to be more athletic with adequate nutrition and your fitness goals will be met much sooner than obsessing over size of muscle. Training like an athlete leads to aesthetic alterations along with gaining power and strength. Challenge yourselves and see how you transform through dedication and consistency. 3 keys to improving overall mobility, performance and general conditioning are: 1) Always being on your toes 2) Training multi-planar movements 3) Single lower extremity work Can’t emphasize these principles enough. Jumping in different directions and heights while focusing on cleaning landing with minimal knee buckling inwards to prevent self induced injuries on the soccer field. #trainlikeanathlete #landingbiomechanics #jumping #singlelegtraining #plyometrics #plyometricstraining #soccer #soccerplayer #athlete #core #abworkout #agility #coordination #coordinationtraining #agilitytraining #agilitycircles #circuittraining #fitness #m #singlelegpower #powertraining #strengthtraining
Exercise to improve your single leg power💥 Combat sports are multidirectional and are performed in all planes of motion hence why it’s useful to perform exercises in different planes. Being explosive and producing force a high rate is always going to complement you during competition. #singlelegexercises #singleleg #singlelegpower #power #velocity #plyometrics #jump #strengthandconditioning #sport #exercise
Full body fun with minimal equipment A snippet from today’s work. Warmup 2 X 10 1️⃣ Toe off single leg bridge: press the arch and heel hard into the box (or wall). 2️⃣ Side plank step through and reach: get the hips all through way over. Main lift 4 X 12 3️⃣ DB goblet squat: working to stay as vertical as I can. You can see that I reset my starting position a few times (shift my body back). Accessory work 3 X 10-15 4️⃣ Half kneeling to single arm fly: working to not let my hips rotate with the band as I pull it over. 5️⃣ Single leg squat to shrimp squat: great for developing single leg power. 6️⃣ Wide row iso hold: keep the form with elbows wide. Chest expands/opens with each inhale. (Hold for 30-60 seconds). 7️⃣ Overhead triceps extension: everything moves as a unit. Think head, heart and hips all travel at the same time. #moveyourbody #changeyourmind #totalbody #minimalequipment #warmup #mainlift #accessorywork #singlelegpower #isohold #moveasaunit #havesomefun #exercisedoesnthavetobeboring