3D Athletes

A fun and simple series of exercises to build strength and explosive qualities from a split stance.

1) Overcome: Find an immovable object and drive hard.

2) Block elevated lunges: With moderate load move the front leg down and up from the block as fast as possible. We use pin and hand supported options.

3) Explode: Eastbay lunge jumps from stationary and dynamic movements. I like Eastbay jumps because switching the ball under the legs drives intent, takes a lot of coordination and forces the athlete in a good thigh split.

Work hard and change the game!

Hand supported leaps and jumps!

The challenging angles and body control we see high level athletes showcase is part of what makes them great because it allows for movement in ways others can’t.

Hand support can be an effective training strategy because more stability and reduced weight creates access to unique positions and repeated exposure builds capacity.

We like to follow up supported exercises with free flowing traveling skills and plyos with similar chain reactions to promote transfer to function.

Core training 💪

8 ground based movements for the anterior, posterior and lateral chain.

Targeted exercises on the ground can be a great option to build strength in positions with high correlation to upright movement.

A functionally efficient core can have a big impact on the following:

*Transfer of force between the upper and lower body.

*Coordination and global 3D movement quality.

*Capacity to perform and execute new movement skills.

*Long term resilience.

*Physical appearance and posture.

*Tasks of everyday life.

Apologies for the heavy breathing in video one. Mo and I were working hard lol.

Enjoy!

Lateral strength 💪

Over the years I have found frontal plane strength to be very limited with a large number of clients when they begin training.

Simply developing awareness and creating access are good starting points then you have to load.

Start with basic movements emphasizing adduction/abduction then integrate variability to further challenge strength, reactive and explosive qualities.

In this post you will find very simple and advanced options to level up lateral movement.