Exercise Library

Bilateral maximal lower-body strength driver.

Coaching points

• Brace 360° before descent
• Knees track over mid-foot
• Drive the floor away

Equipment: Barbell, rack

Upright squat pattern loading quads and trunk.

Coaching points

• Elbows high
• Rib cage stacked
• Full depth without collapse

Equipment: Barbell, rack

Safest heavy hinge for high-school and team settings.

Coaching points

• Hips and chest rise together
• Push through mid-foot
• Neutral neck

Equipment: Trap bar

Eccentric hamstring and hip hinge strength.

Coaching points

• Soft knees, long spine
• Bar stays on the thigh
• Stop at hamstring tension

Equipment: Barbell or dumbbells

Unilateral strength and knee-over-toe control.

Coaching points

• Front shin travels forward
• Torso slightly inclined
• Full ROM back knee

Equipment: Bench, dumbbells

Horizontal hip extension for sprint power.

Coaching points

• Chin tucked
• Ribs down
• Squeeze at lockout

Equipment: Barbell, bench

Deceleration-friendly unilateral pattern.

Coaching points

• Step long and controlled
• Front heel stays down
• Stand tall on return

Equipment: Dumbbells

Eccentric hamstring strength; hamstring injury reduction.

Coaching points

• Hips locked in extension
• Resist as long as possible
• Push back with hands

Equipment: Partner or anchor

Groin strength; adductor injury reduction.

Coaching points

• Body in one line
• Top leg drives into bench
• Hips stay square

Equipment: Bench

Achilles and calf tendon resilience.

Coaching points

• Full ROM through the step
• Pause at the top
• Slow lowering

Equipment: Step, dumbbells

Horizontal press strength base.

Coaching points

• Shoulder blades set
• Bar to lower chest
• Legs drive into floor

Equipment: Barbell, bench

Vertical pull strength and shoulder health.

Coaching points

• Full hang start
• Chest to bar
• Control the descent

Equipment: Pull-up bar, belt

Unilateral pull with anti-rotation demand.

Coaching points

• Hips square
• Pull to hip, not armpit
• Pause at the top

Equipment: Dumbbell, bench

Vertical press and overhead stability.

Coaching points

• Squeeze glutes
• Head through at lockout
• No rib flare

Equipment: Barbell

Shoulder-friendly pressing angle.

Coaching points

• Ribs down
• Reach at the end range
• Even tempo

Equipment: Landmine, barbell

Posterior shoulder and scapular health.

Coaching points

• Pull to eyebrow height
• External rotation at the end
• No shrug

Equipment: Cable or band

Triple-extension power from the hang.

Coaching points

• Vertical bar path
• Aggressive hip extension
• Fast elbows to receive

Equipment: Barbell, platform

Lower-body drive into overhead power.

Coaching points

• Short vertical dip
• Drive then punch
• Lock the trunk

Equipment: Barbell

Loaded vertical power with low technical cost.

Coaching points

• Fast concentric
• Soft landing
• Reset every rep

Equipment: Trap bar

Baseline vertical power and monitoring test.

Coaching points

• Fast dip
• Arms drive up
• Land quietly

Equipment: Jump mat (optional)

Horizontal power expression.

Coaching points

• Big arm swing
• Push horizontally
• Stick the landing

Equipment: Space, tape

Rotational power transfer for throwing/striking sports.

Coaching points

• Load the back hip
• Sequence hips to hands
• Throw, don't push

Equipment: Med ball, wall

Landing mechanics before plyometric progressions.

Coaching points

• Land mid-foot
• Knees track out
• Freeze for 2s

Equipment: Box 30-45cm

Reactive elastic strength.

Coaching points

• Stiff ankles
• Minimal ground time
• Chest tall

Equipment: Mini hurdles

Teaches acceleration shin and hip position.

Coaching points

• 45° body line
• Punch knee up
• Full triple extension

Equipment: Wall

Horizontal force production for acceleration.

Coaching points

• Maintain shin angle
• Punch the ground back
• Full arm range

Equipment: Sled, harness

Maximum velocity exposure.

Coaching points

• Tall posture
• Relaxed jaw and hands
• Front-side mechanics

Equipment: Track, cones

Rhythm, posture and front-side mechanics.

Coaching points

• Dorsiflexed ankle
• Vertical shin
• Quick ground contact

Equipment: Track

Competitive first-step quality.

Coaching points

• Front shin at 45°
• Push, don't pull
• Gradual rise over 10m

Equipment: Track, cones

180° deceleration and reacceleration.

Coaching points

• Lower centre of mass early
• Plant wide
• Explode out low

Equipment: Cones, gates

Trains braking capacity — the missing injury-reduction quality.

Coaching points

• Chop the steps
• Hips back
• Stop in 2 steps

Equipment: Cones

Transition between movement patterns.

Coaching points

• Stay low in the shuffle
• No heel click
• Open hips to sprint

Equipment: Cones

Perception-action coupling for game agility.

Coaching points

• Read the hips
• Short choppy steps
• Stay square

Equipment: Cones, partner

Repeated efforts at lactate threshold.

Coaching points

• Even pacing
• Nasal-controlled recovery
• Consistent splits

Equipment: Track or bike

Sets and tests intermittent aerobic capacity.

Coaching points

• Hit the line on the beep
• Turn tight
• Use the 15s walk

Equipment: Cones, audio

Sport-specific repeat-effort quality.

Coaching points

• Full effort each rep
• Fixed short rest
• Track drop-off %

Equipment: Cones, timer

Low-cost aerobic and recovery work.

Coaching points

• 70-75% pace
• Relaxed mechanics
• Walk-back recovery

Equipment: Grass, track

Non-impact conditioning for loaded or rehab athletes.

Coaching points

• Set target watts
• Cadence over 85
• Consistent output

Equipment: Watt bike

Anti-rotation trunk stiffness.

Coaching points

• Ribs down
• Slow press out
• Resist the pull

Equipment: Cable or band

Lumbo-pelvic control fundamentals.

Coaching points

• Low back flat
• Exhale on extension
• Slow tempo

Equipment: Mat

Lateral trunk endurance and grip.

Coaching points

• Tall and level
• No lean
• Controlled breathing

Equipment: Dumbbell/kettlebell

Trunk flexion strength with shoulder demand.

Coaching points

• No swinging
• Posteriorly tilt the pelvis
• Lower slowly

Equipment: Bar

Active hip internal/external rotation control.

Coaching points

• Tall spine
• Slow controlled switch
• Avoid hand support

Equipment: Mat

Full-body warm-up movement.

Coaching points

• Long lunge
• Reach and rotate
• Breathe at end range

Equipment: None

Dorsiflexion for squat and deceleration.

Coaching points

• Knee over toe to the wall
• Heel stays down
• 5s holds

Equipment: Wall

Overhead and rotational availability.

Coaching points

• Knees stacked
• Follow the hand with the eyes
• Exhale into range

Equipment: Mat

Alternating hot/cold immersion post-competition.

Coaching points

• 1 min cold / 2 min hot
• Repeat 4 cycles
• Finish cold

Equipment: Immersion tubs

Tendon pain management and load tolerance.

Coaching points

• 30-45s holds
• Mid-range position
• Pain under 3/10

Equipment: Rack, bands

Controlled early-stage rehab loading.

Coaching points

• Slow tempo
• No compensation
• Stop at fatigue

Equipment: Bands

Parasympathetic recovery post-session.

Coaching points

• 4s in / 8s out
• Nasal breathing
• 10 minutes

Equipment: Mat