Weight Training Drill: RDL Exercise

The standing leg or single leg RDL is a great exercise for sports performance, balance, coordination, injury prevention and even athletes with prior injuries as well. Especially knee injuries which are much too prevalent particularly for female athletes. Give this great exercise a try and check out Power Lines FB page for more great info!

https://youtu.be/hXzKSGLQN78


Weight Training Drill: Agility Drill | Verbal Chaos

Livy Schiele demonstrates an advanced agility drill where Melissa uses different types of chaos to distract the athlete. Melissa calls out a color and Livy must react accordingly.

A verbal chaos drill is one that forces an athlete to remove vision from the initial movement, and react more on audible instinct. I find these drills to work best with baseball players. In baseball, athletes react to the sound of the bat hitting the ball before the even see the ball.

To simulate this, I often have athletes begin drills to the sound of my clap, or even to the sound of the baseball or softball player swinging in the cage.

For more information on how to improve sport specific speed, Click here to read the blog.

https://youtu.be/OAxtqhmIZeU


Weight Training Drill: Agility Drill | Cognitive Chaos

Livy Schiele demonstrates an advanced agility drill where Melissa uses different types of chaos to distract the athlete. If the number Melissa says out loud is even, she reacts right, if it's odd, she reacts left.

A cognitive chaos drill is one that requires an athlete to react based on the answer to a question. The goal of these drills is to decrease the amount of time it takes for an athlete to think and react. For example, instead of having an athlete run a set route, yell either "right" or "left" and have them react to that cue. Make it harder by yelling a simple math problem and if the answer is even then they would react and move to the right, if the answer was odd they would have to react to the left.

For more information on how to improve sport specific speed, Click Here to read the blog.

https://youtu.be/kTBi0FhZpPs


Weight Training Drill: Front Squat Pointers

Here are some tips to help get you ready for a strong and proper front squat! Front squats are a more quadricep dominant exercise then the back squat and it also requires more core stabilization. Don't forget to stretch your wrists! Follow our FB page for more tips and info!

https://youtu.be/pN9Y8anX61s


Weight Training Drill: Balance & Coordination w/ BOSU Ball

BOSU BALL. This is also an excellent way to make easy exercises more challenging; if you can do a full set of pushups, lunges or squats with good form, try doing them on the Bosu trainer and you'll find yourself working harder and takes it a step further, forcing your core to work constantly throughout the entire motion. dream*train*succeed.

https://youtu.be/TKabrQfEXzI


Weight Training Drill: Lateral Hurdle Hops

 

Lateral single leg plyometric drills, like this hurdle exercise, are great for building dynamic power and balance. Try keeping your body square, facing forward, without leaning too much and explode straight into a sprint off of the same foot.

https://youtu.be/whr0N5t8wgg