DETAILED COACHING VIDEOS

Horizontal Plyometrics

Posted on by BPSUniversity

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

Posted on by BPSUniversity

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

Posted on by BPSUniversity

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

Posted on by BPSUniversity

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

Posted on by BPSUniversity

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

Section 2

Posted on by BPSUniversity

Section 2: Kneeling / Side Lying Hip

In this video you will learn/see:

  • Overview of Section 2 of the SST
      • Local Joint Isolation
      • Focus is going to be a concentric and eccentric action throughout one plain of motion for one joint.  There might be other joints with
  • Beginning of Exercise Database of Section 2 of SST and Muscle/Joint Preparation
      • Exercise Sequence 1: Kneeling Hip Sereis – isolating hip horizontal abduction and combined hip horizontal abduction/extension
          • Knee Lift – pause and reflex
          • Knee Circles – forward and backward
  • Exercise Sequence 2:  Side Lying Hip Series – isolating hip abduction; hip abduction with isometric internal rotation and extension; hip adduction at various hip flexion angles; hip extension w/ isometric knee flexion
    • Adductor Raise – pause and reflex
    • 30-deg Adductor Raise – pause and reflex
    • 60-deg Adductor Raise – pause and reflex
    • Side Raise – pause and reflex
    • Side Glute Raise – pause and reflex

Section 2: Supine Hip Series

In this video, you will learn/see:

Continuation of Section 2 Exercise Database, primarily focusing on the adaptation of force across the hip extensors and knee flexors at various intensities and angles

  • Exercise Sequence 3:  Supine Hamstring Series – isolating straight leg hip flexion with various stabilization aspects of the pelvis; isolating straight leg hip flexion with simultaneous external or internal rotation of hip; full hip flexion with simultaneous knee extension (at various hip rotation angles)
    • Straight leg lift (opposite leg bent) – pause and reflex
    • Straight leg lift (opposite leg straight) – pause and reflex
    • Straight leg lift (opposite leg bent) – internal or external rotation
    • Bent Hamstring (opposite leg bent) – neutral and external rotation; pause and reflex
    • Bent Hamstring (opposite leg straight) – neutral and external rotation; pause and reflex

Section 1

Posted on by BPSUniversity

Section 1: Flexors/Extensors/Rotators

In this video you will be introduced to the BPS approach to the SST, as well as how it will elevate tissue temperature & local muscle preparation:

  • General Preparation & Tissue Temperature Elevation
  • Up to 3 parts to each exercise sequence within Section 1: Activation, Activation Preparation and Active Motion.

Beginnig of Exercise Database of Section 1 of SST Preparation:

  • Exercise Sequence 1 – hip flexors/extensors, knee flexors/extensors
    • Activation Preparation – Buttkick Raise Series
        • Buttkick Raise
        • Buttkick Raise – Extend
        • Buttkick Raise – Opposite
        • Buttkick Raise – Opposite Extend
    • Active Motion – Walking Lunge Series
        • Walking Extended Lunge
        • Walking Explosive Extended Lunge
        • Walking Explosive Extended Lunge – Pause
  • Exercise Sequence 2 – hip flexors/extenors, hip external/internal rotators 
    • Activation Preparation – Hip Rotate March Series
        • Hip Rotate March – Slow Pause
        • Hip Rotate March – Fast Pause
        • Hip Rotate March – Fast Reflex
    • Activation – Hip Rotate Skip Series
        • Hip Rotate Skip Rhythm – Individual
        • Hip Rotate Skip Rhythm – Continuous
        • Hip Rotate Skip Power
    • Active Motion – Hip Rotate Raise

Section 1: Abductors/Adductors

In this video, you will continue to gain the concepts:

Continuation of Exercise Database of Section 1 of SST Preparation

  • Exercise Sequence 3 – hip flexors/extensors; hip horizontal abductors/adductors
      • Activation Preparation – Back Pivot March Series
          • Back Pivot March – Slow Pause
          • Back Pivot March – Fast Pause
          • Back Pivot March – Fast Reflex
      • Activation – Back Pivot Skip Series
          • Back Pivot Skip Rhythm – Individual
          • Back Pivot Skip Rhythm – Continuous
          • Back Pivot Skip Power
      • Active Motion – Drop Lunge Series
          • Drop Lunge
          • Explosive Drop Lunge
          • Explosive Drop Lunge – Pause
  • Exercise Sequence 4 – hip adductors/abductors; hip flexors/extensors; foot inversion/eversion
      • Activation – Adduction Rhythm Series
          • Adduction Rhythm – variable speeds
      • Active Motion – Lateral Lunge Series
          • In-Place Lateral Lunge
          • In-Place Explosive Lateral Lunge
          • Lateral Shifts
          • Lateral Lunge
          • Explosive Lateral Lunge
          • Explosive Lateral Lunge – Pause

Heavy Eccentric Loading Force Emphasis

Posted on by BPSUniversity

In this video you will see the continuation of the Exercise Database of this Preparation Series:

  • Walking Calf Series: progressive overload across the tissue of specific muscles that cross the ankle, knee, and hip joints
  • Track Hamstring: intensified overload across the tissue of specific muscles that cross the ankle, knee, and hip joints

 

Re-Directing Force Emphasis

Posted on by BPSUniversity

In this video you will see the continuation of the Exercise Database of this Preparation Series:

  • Back Buttkick Series: introduction into low intensity plyometrics and increasing hip/knee joint angles into the absorbing, accepting, and re-directing force continuums
  • Back Buttkick Reach Series: increaesing the intensity of the basic plyometric action around the ankle joint and increasing that stretch-reflex phenemenon across the knee and hip joints
  • Back Reach Run Series: the ultimate drill that will intensly overload and develop the concepts of absorbing, accepting, and re-directing force.  Full-speed, powerful stretch reflex initiating at the ankle joint that leads up to a subsequent powerful stretch reflex across the knee and hip joints
  • TKE MAT Position: mobility and isometric strength at the end range of controllable motion around the toe joint

 

Science and Developing Base

Posted on by BPSUniversity

In this video you will see the scientific concepts & the goals of this Preparation Series:

  • Absorbing force
  • Accepting and re-directing force
  • Optimal function around the joints of foot/ankle leading to optimal function around the other joints in the body 

Exercise Database of this Preparation Series (Science and Demonstrations):

  • Ankle Series: general mobility
  • Calf Series: isometrics of dorsiflexion & plantarflexion
  • Back Dorsiflex Series: microprogression along the continuum of absorbing force
  • Back Low Walk Series: microprogression along the continuum of absorbing, accepting & re-directing force