Coaching Videos – Exercise.com

Loaded Jumps

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Unloaded/Light Loaded Vertical Power

In this video you will see the science and concepts of Vertical Power:

  • Overview: Approach the basic concept of building pure power development in a weight room setting; primarily in the vertical aspect. The scientific concepts of the stretch reflex, the crossed-extensor reflex, maximizing concentric power while minimizing joint loading.
  • Exercise Sequence: with full demonstrations and explanations and coaching cues
      • Box Jump – Power, Stretch Reflex, Coordination, minimizing joint loading
      • Seated Box Jump – same as Box Jump, with more emphasis pure concentric power and less on the stretch reflex
      • Seated Depth Jump – same as Seated Box Jump, except a little more emphasis on the stretch reflex
      • Weighted Box Jump
      • Weighted Seated Box Jump
      • Weighted Seated Depth Jump

 

Resisted and Loaded Vertical Plyometrics

In this video you will see Resisted and Loaded Vertical Plyometrics:

  • Overview. The progressive intensity of the Vertical Plyometric concepts with variations of single leg action, various weighted exercises with in increased emphasis on high speed eccentric loading with the landing options
  • Exercise Sequence:
      • Bulgarian Squat Jump
          • 11X Tempo
          • 10X Tempo

Posterior Chain

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Hamstring Slide Series (Sorinex Roller / Arqex)

RDL Variations & Implementations

Reverse Hyper Iso Switches

REVERSE HYPER ISO HOLD SWITCHES

The Reverse Hyper is the ultimate Posterior Chain exercise.  The great thing about this exercise is it has dozens of different variations.  This variation is great for:

  • Single leg strengthening of the hip extensors
  • Isometric strengthening of the entire posterior chain
  • Isometric strengthening of the trunk/spine rotators
  • One of the most effective strengthening exercises for the hamstrings and glutes

SPEED BELT BOX SQUAT – VARIABLE LOADING (BANDS AND DOUBLE CHAINS VARIABLE LOADING)

For bigger lineman that need a good variation to the basic squat, loading from the waste down puts more focus on the legs with less stress on the spine. Sometimes it can out of necessity because larger athletes (especially with tight shoulders) can be uncomfortable with a standard straight bar on their back. Sometimes it’s just a great variation. It can be done on a box, which gets good focus on unloading the knee joint because the eccentric load is minimized with the isometric pause at the bottom of the squat. This will put the focus on the concentric power. Note that variable loading will allow the athlete to accelerate through the end range of motion, which focuses on accentuating the power and recruiting more motor units. This variation is great for:

  • Pure concentric power
  • Dynamic strengthening of the hips
  • High speed eccentric loading of the hips
  • Great trunk/spine work with the added stimulus of the Kettlebell hold

Knee Joint Posterior Chain Exercises

Belt Squat pt.2

Horizontal Plyometrics

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Horizontal Plyometrics – Overview

The scientific concepts and application of the broad category of Long Response Plyometrics.  Introduction of key concepts of these types of plyometric exercises:  stored elastic energy (specifically in the Gastro-Soleus complex), leading into success of the stretch reflex across this joint (which IS a trainable effect), and the crossed-extensor reflex that will subconsciously occur as the legs action efficiency will be dictated by the efficiency of the arm action (hence, the arms lead the legs).

The Long Response Plyometrics, contrasted to the Vertical Plyometrics in the Vertical Plyometric section, is now featured with the emphasis of:

  • Shorter ground contact
  • More specific
  • Rate of force development

The progressive exercise sequence of overloading these concepts with an Acceleration emphasis with a piston-like action or the Absolute Speed cyclical motion:

  • Acceleration Bound
      • Low/Medium/Full Height
  • Absolute Speed Bound
      • Double leg jump
      • Double leg skip
      • Double leg bound
      • Single leg alternating

CV – Tuff Tread Acceleration Bound Series FULL

OVERSPEED LIGHT PULLEY MACHINE SETUP INSTRUCTIONS

Single Leg Vertical Plyo

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SL Vertical Plyo – Basic

In this video you will see a continuation of Vertical Plyometrics with Single Leg Variations:

  • Overview.  Approach to the physiological adaptation of the Vertical Plyometric Series – Jumps, Skips, and Depth Jumps; but now on ONE LEG in various angles and introduction of power on the edges of the feet.
  • Exercise Database Sequence:
      • SL Linear
      • SL Lateral (Inside Edge & Outside Edge)
      • SL Multidirectional

Hockey Plyometrics

Box Vertical Plyo – Lateral to Crossover; Same Side; Plyo Continous

Power Skating Plyo Series- Advanced

We’ve transitioned from the deceleration and isometric emphasis; into higher loads of reflexive plyometrics. Note the example of the Lateral position to the X-Over position, full Plyo bound, max height (opposite side). Emphasizing the “nose / knee / foot” alignment consistent with all speed skating dry land movement patterns. This is a really good demo for the consistency of the position (especially on the X-Over positions – see the angle of hip horizontal adduction).

Finally, addition of a diverging force adds different stimuli. Here it’s a back Raptor load at the waste. We executed successive sets with lateral and front forces.

Box Vert Plyo – Break Down

Box Vert Plyo – Break Down PT 2

DL Vertical Plyo

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DL Jump/Skip Overview

In this video, you will learn/see:

Understanding the two main broad categories of Plyometrics and their components:

  • Long Response Plyometrics – basic, less specific, longer ground contact, emphasis more on pure power production
  • Short Response Plyometrics – advanced, more specific, shorter ground contact, emphasis more on rate of force development

Approach to the science aspects of the Long Response Plyometrics, and how this very specific form of a stretch reflex can set the base of general power; primarily in the vertical aspect.

Beginning of the database of the Vertical Plyometrics

  • Jumps – arm/hips coordination and synchronization; along with pure power production, high speed eccentric loading, and subsequent deceleration into isometric contraction emphasis around the hips, knees, and ankles
  • Skips – similar physiological adaptation of the Jumps, except now with a series of low-grade plyometric rhythmic hops in between main plyometric actions; ground contact of this main plyometric action is obviously much less that the Jump

DL Depth Jump Series

In this video, you will learn/see:

Scientific breakdown of the culmination of the Vertical Plyometric Series – the Depth Jump.

The ultimate drill in developing the general Power base while still achieving a good emphasis on rate of force development
The important “bridge” in getting the power adaptation necessary for success in the more specific Short Response Plyometrics
Approach to the physiological adaptation of the Vertical Plyometric Series – Jumps, Skips, and Depth Jumps; but now in various angles and introduction of power on the edges of the feet:

Linear
Lateral
Multidirectional

Section 4

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Section 4: Overview / Leg Swing Series / Ankling

In this video, you will learn/see:

Science and Overview of the entire Section 4 of Active-Dynamic Warmup and Muscle/Joint Preparation

  • Neuromuscular Activation – focusing on Beginning Firing Patterns of Movement training
  • The Beginning Firing Patterns could be the introduction to the Movement emphasis of the day – linear, lateral, forward multi, backward multi, etc.
  • Emphasis is on high neural components with extreme dynamic motions across multiple joints with very low joint loading

Beginning of the Exercise Database of Section 4 of Active-Dynamic Warmup and Muscle/Joint Preparation

  • Leg Swing Series:  extreme dynamic actions across one or multiple joints; Linear (hip flexion/extension); Lateral (hip abduction/adduction with various levels of rotation); Windmill (multi-planar motion of the hip)
  • Ankling Preparation – example of a Beginning Firing Pattern drill that really emphasizes reducing Residual Phase of any motion; or could be specific to Absolute Speed emphasis

Section 4: Ankling-Buttkick / Eccentric Loading

In this video you will learn/see:

Continuation of Section 4 Exercise Database, which continues to exemplify drills to increasing efficiency of the performance in Residual Phase and Recovery Phase for ANY motion, even though this could be specific to Absolute Speed

Understand the necessity of the intense adaptation of these specific muscles that cross the knee/hip/ankle, it can become necessary to perform this sequence on various Movement days IN ADDITION to Absolute Speed focus days.

Exercise Sequence, demonstration, and scientific explanation of the following drills, also shown in the Absolute Speed Section

  • Walking SLDL Series
  • Buttkick March Series
  • Ankling-Buttkick Series
  • Hamstring March/Skip Series

Section 3

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Section 3: Joint Mobility/Stability

In this video, you will learn/see:

Science and Overview of the entire Section 3 of Active-Dynamic Warmup and Muscle/Joint Preparation

  • Combining multiple joint motions to provide mobility
  • Emphasis on isometric contractions at these new joint ranges of motion to provide overall stability across joint
  • Multi-joint mobility and stability exercises to reinforce all of the increases of controllable ranges of motion achieved in Section 2

Exercise Database of Section 3 of Active-Dynamic Warmup and Muscle/Joint Preparation

  • Standing Hip Series – Single leg strength and stability at each joint; isometric strength across the foot/ankle, knee and hip of the support leg while the opposite leg undergoes various planes of motion
  • Kneeling & Prone Extension Series – combining multiple planes of motion and introducing different challenges of stabilizing trunk and spine via isometric contractions of the lateral flexors and rotators – hip extension; hip extension isometric with abduction concentric; hip external rotation and extension isometric with abduction concentric
  • Pushup Knee Drive Series – the ultimate aggressive drill of focusing on extreme levels of simultaneous hip and knee flexion with a really great emphasis on hip separation; at various speeds and various levels of trunk stability