Quadriceps

Single Leg High Box Jumps

Prerequisites: 
High Box Jump
Body Position: 
Standing on one leg drop into a ½ squat and quickly extend the hips and jump onto the box positioned in from of the body. The inactive leg can be used to generate extra momentum, making it easier to jump onto the box. The knee should be brought high through rapid hip flexion during the jump. Land softly on the box by landing heels first in a semi-squat position. Step down from the box. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Video: 

Medial Box Shuffle

Body Position: 
The box used for this drill should be small to promote quick repetitive hops. Drive laterally with the inside foot (foot on top of the box) to clear the box and land on the other side with the opposite foot now on the floor. Land softly as possible on the box and floor, and drive back with the inside foot (foot on top of the box) to the starting position as quickly as possible. The idea is to have minimal contact time with the ground, and perform many reps in a short period of time. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Video: 

Lateral Box Jump

Body Position: 
Position yourself next to the box. Drop into a ½ squat and quickly extend the hips and jump onto the box. The knees should be brought high through rapid hip flexion during the jump. Land softly on the box with both feet completely on the box in a semi-squat position. Step down from the box. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Video: 

Overhead Squat

Body Position: 
From a rack, place barbell behind head so that barbell is centered and lying on top of spine while hands grip the bar to stabilize. Now, create a little momentum and lift the bar off the spine all over the head by fully extending the arms. Bend knees to 90˚, lean buttocks back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement). Keep back straight by keeping the head up, pushing chest out and shoulder blades up. Now, keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until legs are straight.
Video: 

Lunge

Body Position: 
Take a big step forward, heel touching the ground first. Lower upper body towards the ground until front knee reaches 90˚. Upper body remains straight throughout the motion. Now, push upwards through the heel of front foot and take a big step forward with the other leg, heel touching ground first. Lower upper body until front knee reaches 90˚.
Positions: 
Take a big step forward, heel touching the ground first.
Lower upper body towards the ground until front knee reaches 90˚.
Video: 

Modified Deadlift

Body Position: 
Standing closely in front of barbell so that barbell touches chins. Bend knees slightly, flex hips slowly towards 90˚, head looking up, chest out, and shoulder blades pushed back, and grab the bar outside shoulders, arms remain close to the body. Now, upward motion starts by gradually extending hips forward until standing straight. Arms remain close to the body and barbell touches mid-thigh.
Positions: 
Upward motion starts by gradually extending hips forward until standing straight
Video: 

Deadlift

Body Position: 
Standing in front of barbell so that barbell touches chins. Bend knees slightly, flex hips slowly towards 90˚, head looking up, chest out, and shoulder blades pushed back, and grab the bar outside shoulders, arms remain close to the body. Now, upward motion starts by gradually extending hips forward until standing straight. Arms remain close to the body and barbell touches mid-thigh.
Positions: 
Upward motion starts by gradually extending hips forward until standing straight
Video: 

Front Squat

Body Position: 
From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar outside the shoulders, elbows facing forward horizontally to stabilize. Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement). Keep back straight by keeping the head up, pushing chest out and shoulder blades back. Now, keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until legs are straight.
Positions: 
Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders
Keep the weight on the heels and push gradually vertical
Video: 

Lateral Squat to Press

Prerequisites: 
Lateral Squat, Military Press
Body Position: 
From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar just outside the shoulders, elbows facing forward horizontally to stabilize. Keep back straight by keeping the head up, pushing chest out and shoulder blades back. From neutral stance position with feed close together use the right leg to step shoulder-wide distance sideways. Bend knees to 90˚, lean buttocks back and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement). Keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until knees are bend at approximately 150˚ and then explosively extends the hips forward and press the barbell upwards until elbows are fully extended. Push head through the arms. Repeat to the other side.
Positions: 
Use the right leg to step shoulder-wide distance sideways.
Push gradually vertical through heels then explosively extends the hips forward
Press the barbell upwards until elbows are fully extended.
Video: 

JUMP LUNGES

Prerequisites: 
Lunge
Body Position: 
Repeated split stance jumps are performed with a transition of foot placement at the top of each jump. Ground contact time should be limited, but may be longer than other plyometric jump exercises. The opposite foot should be transitioned in front of the torso with each jump. The arms should also be used to optimize vertical height.
Positions: 
Repeated split stance jumps are performed.
Transition of foot placement at the top of each jump.
The opposite foot should be transitioned in front of the torso with each jump.
Video: 
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