A great combination of activation and single limb balance, this drill is much like a SL RDL in that it is unilateral flexion and extension of the hip. Here, though, we are adding the element of a high knee drive during extension and our focus is on slow, smooth movement and perfect balance without a counterweight.
Back as a first year PE teacher and high school strength coach, one thing that surprised me most was the inability of many students and athletes to jump rope. I had assumed that jumping rope was a universal skill kids picked up along the way during childhood. Turns out, that’s not necessarily the case. Again…
We teachers and coaches are constantly faced with the challenging task of introducing new and inexperienced students and athletes to what many may call “the basics.” It is this foundation that we lay when they first walk into the gym, that serves as the basis for their long-term fitness and performance. Our responsibility, then, is to demonstrate and instill mastery of these basics within each and every athlete.
The Thruster. Arguably one of our favorite movements, as well as one of the most challenging in almost any training scenario. The thruster is a true full body movement that combines a full-depth squat with a press to lockout overhead. It is a serious “bang for buck” movement when it comes to athletic development.
One of the 3 most common loaded variations of our standard air squat – the Front Squat is widely regarded as the most “athletic” of the weighted squat movements. When attempting the Front Squat for the first time, there are a few main coaching points to keep in mind.
Once our athletes have mastered the foundational air squat (and only then), the first loaded variation we introduce is the “High Bar Back Squat”. The back squat, along with the bench press and barbell deadlift, is one of the 3 “Power Lifts” and is widely considered one of the best tools for developing raw strength.
For good reason, the Deadlift is beloved by coaches everywhere. It is an excellent way to develop pure, total body strength as well as reinforce good posture and proper mechanics that relate to many other movements. Unfortunately, though, it is also a movement where strength can trump form – it’s too easy to do it the wrong way.
Snowstorm ruining your week of training? A day off from school and away from the gym doesn’t have to be unproductive. Even being stuck in the house, we can put together a simple yet effective workout for our athletes.