How-to: Tuck Jumps – Advanced Variations

Exercise: Tuck Jumps - Advanced VariationsDo: Get low to start every jump. Power up as high as possible and tuck both knees to chest. Attempt to stick the landing each time.Don't: do these without a very good warm-up.Easier: take more rest between jump…

Read More

How-to: Side to Side Switches

Exercise: Side to Side SwitchesDo: Hold weight close to body, use core to control the movement, move quickly and sharplyDon't: swing the weight in large arcs or compensate with a wide stance.Easier: n/aHarder: go faster, use heavier weight.[rda_video …

Read More

How-to: Long Jump Tuck Jump

Exercise: Long Jump + Tuck Jump CombinationDo: Spring up into the tuck jump quickly and vertically.Don't: jump forward on the tuck jump.Easier: Separate the two jumps with a pause.Harder: n/a[rda_video video_url="https://player.vimeo.com/video/13192816…

Read More

How-to: Long Jump with Weight

Exercise: Weighted Long JumpsDo: Swing the weight out in front of you, imagine it dragging you forward. Take it slow as you get used to the feeling.Don't: look for height, or swing the weight above shoulder height.Easier: eliminate the weightHarder: h…

Read More

How-to: Heismans

Exercise: HeismansDo: Keep feet fast and light; use your abs to tuck and crunch toward your kneeDon't: look for height - the movements should be lateralEasier: go slower and more deliberatelyHarder: faster feet![rda_video video_url="https://player.vim…

Read More

How-to: Sideways Stairs

Exercise: Sideways Stairs Do: Use "outside" and "inside" leg equally, & remember to swap sides every flight of stairs or two. Don't: forget to get low and attack the stairs like a speed skater [rda_video video_url="//player.vimeo.com/video/11323…

Read More

How-to: Skater Strides

Exercise: Skater Strides Do: Stay low throughout, keep head and chest lifted, use arms like a speed skater Don't: bob up and down, or half-ass it and wind up looking like a tap dancer :) [rda_video video_url="//player.vimeo.com/video/113225196"]…

Read More

How-to: Frog Jumps

Exercise: Frog Jumps Do: Jump for distance, not height, try to minimize the number of hops backward you need to get back to your starting point [rda_video video_url="//player.vimeo.com/video/113222807"]…

Read More

How-to: Duck Walk

Exercise: Duck Walks Do: Take long, low strides Don't: Pop up between steps Easier: Shorter sustained periods of walking Harder: Keep going! quack! [rda_video video_url="//player.vimeo.com/video/113222353"]…

Read More

How-to: Chair Step-Up

Exercise: Chair Step-Ups & Step-Up / Cross-Under Combos* Do: Drive through your heel, all the way up Don't: Get only halfway up Easier: Standard step up Harder: Double-time, Up and Over variations *check out the Cross-Under squat video for m…

Read More

How-to: Agility Hops

Exercise: Agility Hops Variations: Front/back, Side-side with feet together; side-side one foot at a time Do: Wear shoes! Use something soft as an obstacle, e.g a rolled towel or t-shirt. Move feet quickly Easier: Go slow Harder: Move quickly! Extend …

Read More

How-to: High Knees

Exercise: High Knees Do: Get your knees high! Don't: look down, let your chest and shoulders sag Easier: fewer reps, go more slowly Harder: step quickly [rda_video video_url="//player.vimeo.com/video/98698078"]   Click here to see all the How-…

Read More

How-to: Mountain Climbers & Spidermans

Exercise: Mountain Climbers and Spidermans For Mountain Climbers, bring your knees straight in towards your chest without touching your front foot to the floor; for Spidermans, bring your front foot to the outside of your hand and transfer your weight to…

Read More

How-to: Tuck Jumps

Exercise: Tuck Jumps Do: Get your knees UP! Land with soft knees Don't: try these before being well warmed up Easier: take small stutter jumps in between each tuck jump Harder: jump higher, go faster [rda_video video_url="//player.vimeo.com/video/99…

Read More