Exercise Explanations for Trainers

What you will learn:

-Explanation of Exercises

-How to explain exercises to Clients

-Proper Biomechanics and Form

Plyometric & Explosion Exercises Explanation Beginner Exercises

Squat Jumps Start with one foot in each box Squat down with weight in heels

Knees never go past the 2nd & 3rd toe Small Hops about 2 inches off the ground

Use your arms for momentum to hop upward Forward Hop Squats Start with one foot in each box

Hop Forward into the top box and squat down Make sure weight is in the heels

Arms come forward when squatting Use your arms for balance and momentum

Hop Back into starting position Adductor Jumps Start behind the box or two feet in one box

Feet come and stay together Knees come and stay together

Exploding up and landing softly, bending our knees slightly when we land to engage the quads

Mid-Line Taps Start with one foot in each box Hop Backwards behind the penalty box

Squat down with weight in the heels Knees never go past the 2nd & 3rd toe

Tap the Penalty Box Hop Back in to starting position

Use your arms for balance and momentum Split Lunges Start with one foot in the bottom box

One foot outside the box Lunge down and Jump alternating legs and arms

Use your arms for coordination and balance Put all your weight in the front leg heel

Knees never come past your 2nd & 3rd toe Side Hop Squats Start with one foot in and one foot out of the box

Side Hop into the middle squat down Always squat when both feet are in the penalty

box Side hop back out

Weight in the heels when we squat Knees never go past the 2nd & 3rd toe

Arms come forward when squatting in the middle

Use your arms for balance X-Jumps Start one foot in each box or behind the penalty

box Feet together, knees together Start in a low squat position

Explode upwards Feet and arms come out wide in air

Land Softly and back to starting position Repeat once you regain balance

Adductor Tuck Jumps

Similar to adductor jumps Start with feet and knees together

Explode Upwards, Hands Come together, Land Softly

When Squatting back down tap opposite hand to outside of the ankle

Example: (Left hand taps outside of right ankle) Intermediate Exercises

A-Jacks Agility

Stand behind the penalty box Feet and hands together

Squat down, legs come shoulder width apart Right hand taps in the left box

Keep the chest up Explode back to starting position

Squat down, feet/legs come shoulder width apart Left Hand taps in the right box

Explode to starting position Once you get the form/rhythm add speed

Power Jumps Start with one foot in each bottom box Squat down slowly

Swing arms upward for momentum Jump and bring knees above the hips

Engage the core to bring the knees upward Make sure to land softly on your feet

(landing should be close to silent) Land Back in both boxes keeping balance

Half Court Power Jumps Start with one foot in each bottom box Hop out to the right corner

Squat and tap down Hop back into starting position

Power Jump Up (refer to power jump) Land Softly Back into boxes Hop out to the Left corner

Squat and tap down Hop Back into Starting Position

Half Court Squats

Start with one foot in each bottom box Hop out to the right corner

Squat and tap down Hop back into starting position

Hop out to the Left corner Squat and tap down

Hop Back into Starting Position Low Stance Squats Start behind the penalty box

Low adductor squat position Feet and hands together

Stay Low in a squatting position while jumping

bringing feet shoulder width apart Right Hand Taps into left box

Feet and hands come back together Bring feet out wide again

Alternate left hand touches right box Back to starting position

Moving Split Lunges Left foot to the outside left of the penalty box Right Foot behind the penalty box

Start in a lunge position, weight in left heel Jump, right foot switches into the box

Weight in the right heel Use opposite arm for balance

Alternating legs and arms to the end of the box Advanced Exercises

Connect Four Power Jumps

One foot in box and one foot out of box. Power jump to our right, bringing those knees up,

engaging the core, so both feet land inside the box. Make sure that when you jump both

Lateral Jump Shuffle

Start on the right side of the penalty box Jump over to the opposite side

Tap down Shuffle back around the penalty box to starting

position Switch half way through the duration

Mid-Line Tap Power Jumps

One foot in each bottom box Power jump, bring knees above hip

Use arms for momentum Engage the core to bring legs up Land back in bottom boxes softly

Hop behind the penalty box, squat down Weight in heels when squatting

Tap down, then hop back into starting position Single-Leg Power Jumps

Used only for expert clients Start one foot in the box

Other foot in the air Use moment and power jump up

Make sure to engage your core Land back down softly into the box

Once balanced, repeat Switch Kick Power Jumps

Start one foot in top box, one in bottom box Alternate feet from top to bottom box

Use and alternate arms for momentum Four switch kicks Power Jump up

Make sure to engage the core bring the knees above the hips

Land back softly and repeat Two Forward Hop Lateral Power Jump

Start Behind the penalty box 2 Hops Forward into boxes (one foot in each box)

At Top boxes, Lateral Power Jump Outside penalty box to the left or right

Use arms for balance and Momentum Explode in an upward motion

Bring Knees Up and Engage the Core Backpedal to starting position

Lateral Power Jump Single-Leg Hop Back

Start on the side of the penalty box Lateral Power Jump over penalty box

Bring Knees up and engage core Use Arms for Momentum and Balance

Inside Leg/Foot Hops Back to Starting Position Side Hop Lateral Jumps

T-Line Agility Power Jumps

See (T-Line Agility) Add Power Jump when feet are inside middle

boxes

Speed & Agility Exercises Explanation Beginner Exercises

Crisscross Agility One foot in each box Similar to a jumping jack motion

Left foot crosses over to the right box Right foot crosses over to the left box

Back to starting position Stay light on the feet

Engage the core Breathe in through nose out through mouth

Bring Oxygen to muscles Forward & Back Agility One foot in each box

Right foot Leads, steps into top box Left foot follows steps into top box

Right foot back to bottom box Left foot back to bottom box

Use arms and drive through shoulders Engage core for enhanced speed

Breathe in through the nose out through the mouth

Stay light on the feet Forward Hops One foot in each box

Use your arms and swing forward Hop Forward, Feet go to top boxes

Hop Backwards (Used for warming up calves and active rest)

Side Hops

Start in bottom boxes one foot in each box Hop to the left always keeping one foot in box

Back into middle boxes Hop to Right, always keeping one foot in box

Back into middle Boxes Alternate arms when shifting body left to right

High Knee Sprint

One foot in each bottom box Drive knee upwards past the hip

Opposite Arm and Knee comes up Engage the core

Breathe in through nose out through mouth

Sprint switch legs and arms Land softly and keep balance inside boxes

Jumping Jacks Agility

Same as a jumping Jack Feet split the penalty box wide

Hop Back into boxes (If client has smaller legs have them start two feet

one box) Lateral Agility

Start on side of the penalty box Inside Legs leads driving into the boxes, next leg

follows When we get to other side drive inside leg up

Alternate arms up and down for speed Engage core

Lateral Agility with Tap

Lateral agility to opposite side Tap down on other side of penalty box

Shuffle Sprint back around the penalty box Push off the inside leg when shuffling back

Lateral Agility to opposite side Out & In Agility One foot in each box

Bring right foot out Left foot comes out Right foot back in Left foot Back in

Repeat, alternating arms up and down Drive through the shoulders

Two Foot Lateral Hops Two feet in one box Hop Left to right

Stay in boxes Use Arms for balance and coordination

Intermediate Exercises

Icky Shuffle

Like lateral agility When outside leg goes out switch into top box

Lateral agility through top boxes Outside foot comes out, inside leg comes up

Drive into bottom boxes Using the rhythm 1,2 1,2 inside knee comes up

Alternate arms with opposite foot Dashline Agility

Start one foot on the side of the box Other foot behind bottom box

Come down like the start of a track meet Right hand starts in bottom box

Left hand starts behind Drive left arm up, switch back foot into box

Outside foot comes back Switch Back to starting position

Forward/Back & Out/In Agility

Start one foot in each bottom box Right foot leads to top box

Left foot follows Back to starting position

Right foot goes to right of box Left foot goes to left of box

Right foot comes in Left foot comes in

Trapezoid Hops Start two feet on side of penalty box Two feet hop into the right

Hop forward, Hop right, Hop back, Hop outside Then the same pattern back from where you

came C-Hops Agility

Start one foot in each bottom box Side Hop Left Forward Hop

Side Hop Right Making the letter C

Come back from where you came Drive with the outside foot

Single-Leg Lateral Hops

Start on one foot inside one bottom box Hop left to right, keeping balance

Switch Kicks

Start one foot in bottom box, one foot in top box Feet alternate between top and bottom box

Arms alternate, use opposite hand to drive forward L-Hops Agility

Same as C-Hops, but making the letter L Start one foot in each bottom box

Side Hop, Forward Hop Advanced Exercises

Single-Leg Diamond Hops

Start one foot in top left box Hop Back, diagonal, Hop back diagonal

Keeping your balance Ski Sprinters

Start behind the penaty box Left foot starts in the center

Right hand in left bottom box Right foot to the side

Switch left foot to outside Right foot comes center

Right hand comes up Left hand touches right bottom box

Moving Switch Kicks

Start one foot outside the box, one foot behind the box (like dashline agility)

Switch into the bottom box all the way through Then Back from where you came

Make sure to alternate arms Drive with shoulders

T-Line Agility

Start in squat position behind, in center of penalty box

Hop into the bottom boxes, one foot in each box Side hop to the left

Side hop back in the middle Side Hop to the Right

Side Hop Back into the middle Return to starting position

Making the letter T

Side Hop Pivot Agility

Start one foot in each bottom box Side Hop to the right

Keep one foot in Pivot your hips, so right foot comes into top box

Then go back from where you started Z-Line Agility

Like lateral agility, start on side of penalty box Drive into first box, then top box, out the opposite

side

Return from where you came Z-Hops Agility

Similar to C & L Hops but make letter Z Start one foot in box one foot out Side Hop, Forward Hop, Side Hop

Then return to starting position

Hurdle Hustler Exercises Explanation Beginner Exercises

Hurdle Jump Forward Sprint Side Jump over Hurdle Land softly

Explode Forward Backpedal around hurdle

High Plank Hurdle Tap High Plank Position Hands directly underneath the shoulders

Tuck your hips under, butt out the air Engage core while right hand taps left point of

hurdle and left hand taps right point Keep hips and core stable, do not rock

Lateral Hurdle Drill Start on side of hurdle Push off the outside foot

Drive the inside leg upward Outside leg follows

Sprinting like high knees over hurdle Get in a rhythm 1,2, over, 1,2 over

Forward Hurdle Jump Backpedal

Feet and hips facing the hurdle Jump over landing softly

Backpedal to starting position Hurdle Jump Backpedal Side Jump over hurdle

Land softly Explode backwards around hurdle

U-Line Shuffle Start Behind the hurdle facing long ways Sprint to the top of the hurdle, tap down

Come back around to the top of the other side Make sure to explode on your first step forward

U-Line Bear Crawls

Start behind the hurdle facing long ways Crawl to the top of one side Feet all the way to the top

Back Around to the other side Keep the butt down

Tuck the hips under and engage your core Intermediate Exercises

Hurdle Jumps

Side Jumps over hurdle Use arms for momentum

Forward Tap Hurdle Jumps Face Hurdle and Jump over Squat down Tap

Backpedal Around Crisscross Hurdle Jumps

Crisscross Agility Jump over hurdle Crisscross Agility

High Knee Hurdle Jumps Three High Knees Jump over hurdle Three High Knees

Hurdle Long Jumps

Stand Behind Hurdle facing long ways Jump over, backpedal around

Moving Low Plank Hurdle Taps

Start in low plank facing hurdle Plank walk to opposite side

Tap the point of hurdle, repeat Hurdle Tap Push-ups

Start in high plank Hands beneath the shoulders

Tuck the hips under Hand touches opposite point of hurdle

Pushup Repeat

Rotational Hurdle Jump Squats

Face the hurdle Rotational Jump over, Squat down, Tap Rotate Opposite way, Squat down, Tap Rotate opposite way to avoid dizziness

Advanced Exercises

Forward & Back Hurdle Jumps

Face Hurdle, Jump Over Jump Backward over hurdle to starting position

Fourth Quarter Hurdle Jumps

Start at bottom right of hurdle Jump to top left of hurdle

Side Jump Over Jump Backward to opposite side

Repeat Mountain Climber Hurdle Jumps

Three Mountain Climbers Side Hurdle Jump Over

Three Mountain Climbers Ab Evolution Hurdle Jumps

Two feet come in like mountain climbers Ab evolution three times

Jump over hurdle Repeat

Ice Skater Sprints Like Fourth Quarter Hurdle Jumps Motion Push off one leg over hurdle

Land on opposite leg Repeat when balance is gained

Single-Leg Hurdle Jumps Use one leg, jump over hurdle left to right

Mountain Climbers Split Lunges Hurdle Jumps

Split Lunge three times Mountain Climber three times

Side Jump over hurdle Repeat

Burpee Hurdle Jumps Burpee, side jump over hurdle Repeat

Core & Strength Exercises Explanation Beginner Exercises

Plank Taps One hand in each top box Tap outside box, back in Tap outside box, back in

Tap forward Repeat

Keep hips tucked down, butt down Do not rock the hips

Moving High Plank

Start in High Plank Position outside Penalty Box Lead With Inside hand into first box, opposite

hand follows Continue plank walking all the way through to

other side Make sure you keep your hips tucked under

Engage your core Hands directly underneath shoulders

4 Points Plank Touches

Start in a High Plank position Left hand starts at top left corner

right hand starts at top right corner Keep Feet stabilized

Walk back to middle points Walk back to bottom points

Engage the core Low Plank Roll

Start in low plank position Right arm rolls forward Left arm rolls forward

The go back to starting position Cross Climbers Hands Start outside the top boxes of penalty box

Bring the right knee to left elbow Engage core

Bring Left knee to right elbow Engage core

Shoulder Taps

Start one hand in each top box Hands directly underneath shoulders

Right hand taps left shoulder Left hand taps right shoulder Keep hips stable, do not rock

Engage the core Low Plank Knee Taps Start in low plank position

Knees tap the ground Explode up quickly

Make sure to tuck the hips under Intermediate Exercises

Ab Box Switch

Sit behind the penalty box Right knee is extended and right foot is in top box

Left knee is flexed and in bottom left box Switch, keep chest up, arms out, engaging the

core Wide Oblique Lunges High Plank in Top boxes

Hands directly under the shoulders Hips tucked under

Drive right foot outside penalty box next to right hand

Bring right foot back to starting position Drive left foot outside penalty box next to left

hand Bring left foot back to starting position

Make sure hips stay tucked under, engage core Ab Jacks Taps

Sit behind the penalty box Knees extended, both feet in top two boxes

Heel tap in boxes, explode outside boxes and tap out

Think of it like a jumping jack tapping in and out of boxes

Plank Out & In Start in High Plank position in top two boxes Legs jump towards hands, outside penalty box

into squat position Legs hop into bottom boxes

Return from where you started Swimmers

Sit behind penalty box Knees together, feet planted in bottom two boxes Chest up, thumbs touch heel, switch side to side Engage the core and keep neck in neutral spine

position Ab Evolution High plank position two inches outside top boxes

of penalty box Two feet hop into bottom boxes, back out

Two feet hop in top boxes, back out Engage the core

Alternating Bear Planks Start in high plank in top two boxes Right foot comes forward Left Foot comes forward

Right foot goes back to starting position Left foot goes back to starting position

Mountain Climber Evolution High plank outside the top boxes of penalty box Left foot starts in bottom box

Right foot starts outside penalty box Continue alternate left and right foot

Engage core Advanced Exercises

Oblique Kick-Outs High Plank on the side of top boxes of penalty box Right foot taps into top first box

Back to starting position Right foot taps into top second box

Back to starting position Engage core

Mountain Climber Push-ups Three mountain climber evolution Pushup between three mountain climbers

Elbows must be 45 degrees out when performing pushup

Hands beneath shoulders Alternating Row Abs

Ab Jacks, but right foot comes out, then left, then right back in, left foot back in

Bear Planks

High Plank in top two boxes Feet Jump toward the outside of Bottom boxes

Moving Mountain Climbers

Moving High Plank Outside top boxes of penalty box

Mountain climber in bottom boxes while moving side to side

Half Court Abs

Hands in High Plank outside top boxes of penalty box

Feet start in bottom boxes Kick out feet into high plank to bottom corner

Back to starting position Out to opposite corner of penalty box

Ab Evolution Push-ups

Mountain climber evolution, but bring both feet into box

Single-Arm Mountain Climbers

One Hand outside top of penalty box Feet Alternate into bottom box

Baseball Diamond Abs

Face Penalty Box as a diamond shape High Plank outside penalty box Hop into first box, back to start Hop to right box, back to start 2nd Base, 3rd base, back home

Resistance Bands Exercises

Explanation

Movements you can add resistance bands to increase the level of difficulty

-Great for athletes to enhance performance -Lateral Speed, First Step Quickness, Resistance

Resistance Stance Jumps

Split Box Agility

A-Jacks Agility

(See under Intermediate Plyometrics and Explosion Exercises)

Jumping Jacks Agility

(See under Beginner Speed & Agility Exercises)

Icky Shuffle (See under Intermediate Speed & Agility Exercises)

Lateral Hurdle Drill

(See under Beginner Hurdle Hustler Exercises)

Plank Jumping Jacks Agility

High Plank Kick-Outs

Forward Tap Hurdle Jumps

(See under Intermediate Hurdle Hustler Exercises)

X-Jumps (See under Beginner Plyometrics & Explosion Exercises)

Combination Exercises Explanation High Knee Sprint (Hurdle Jump) Quick Feet Sprint

Call out switch, jump over hurdle into quick feet Call out switch, jump over hurdle into high knees

Shuffle Taps/Power Jumps/Switch Kicks

Call movement out and the athlete/trainee reacts to the movement

Mid-Line Tap Explosion

Mid-line tap into forward & back agility The forward and back agility should be a sprint

Air Raid Flood/Forward & Back Hurdle Jumps

Quick feet, call out air raid, client goes chest to ground, call out flood client explodes up into quick feet, call out forward and back hurdle

jumps, client reacts to call out

Ski Sprinters/Single Leg Balance Agility

Ski sprinters behind penalty box usually for 30 seconds, then switch into single leg agility balance

for a minute, repeat three times Ab Evolution Explosion

Explosive quick feet forward and back when you push up after three ab evolutions

Split Lunge/Power Jump/X-Jump Hurdle Sequence

Plyometric sequence

V-Kicks/Hurdle Jumps Sequence

Make sure to count up by 2’s... for example Two V-Kicks, Two Hurdle Jumps, then go 4 and 4,

6 and 6, 8 and 8, all the way to 12 and 12