The lower body power movements are organized into jumps, bounds, hops, shock or hybrid.
See below for everything we take into consideration while organizing & selecting the different lower body power exercises for our athletes.
Progression process (relative to the athlete’s training level)
Unilateral (Single Leg)
We will introduce unilateral explosive exercises early on in the training process. The context is most important and we take into consideration the athlete’s sport, time of year and training level. We don’t follow the typical progression of bilateral (2-leg) to unilateral (1-leg) or vice versa. Both 2-leg & 1-leg are used concurrently & follow the above progressions.
An in-season athlete will still follow our progression process, but the major difference is that every landing will be on an elevated surface.. The athlete will still get the desired training effect and adaptation, without over-stressing their system (less impact).
As an athlete reaches the intermediate to advance training level, we get more specific and individualize the power movements with a force (strength) or velocity (speed) emphasis. We determine if the athlete has a force or velocity deficiency. Once this is known we train and attack the weakness or opposite quality.
We also incorporate additional equipment or change in surface that will complement our progression protocol and appropriate for the individual. For example:
It’s important to have a systematic approach when planning and organizing all of the different qualities (speed, power, strength, suppleness, capacity, etc…) that need to be addressed in an athlete’s physical preparation process. Proper progressions and exercise sequencing will set the athlete up for long term success.