Name: Playbook - TrickStrong RX - Lower Body Power for Tricking (Contrast Method)
Uploaded: 2023-11-29T19:22:50.726Z
Duration: 75 min
Description: Lower Body Power for Tricking (Contrast Method)

Casey

Nick

This workout uses contrast training and sport-specific drills to improve your lower body strength and explosiveness for Tricking 🤸‍♂️

Wait, what’s contrast training?

Contrast training is an advanced training technique that combines the benefits of strength training and plyometric training in order to recruit more motor units (more muscle fibers) and enhance the effects of both exercise methods. This has been investigated in the literature and has been found to be an effective way to improve strength, power and athleticism. 

Each superset will consist of a strength movement, immediately followed by a power movement. We've also added some tricking-specific drills to improve our explosiveness and agility in ways that matter most 🔥

Let’s get it 💪

The reps are a guideline. The hallmark of a good warmup is that you feel prepared to move!

This mobility drill fits perfectly into a warmup as a line drill. You can also do this throughout the day to improve hamstring length and to reduce lower back tension. 

Lead with a straight leg and hinge from the hips while sitting your butt back. Arch your lower back when doing this. 

Another tip is to imagine that you are "scooping water" with your hands.

You should feel a stretch in your hamstring without feeling pain at the lower back, calf or feet.

Hamstring Walks

This mobility drill fits perfectly into a warmup as a line drill. You can also do this throughout the day to improve hip flexor and quad length.  

Grab your knee with the same side hand, and with core engagement, hinge forward. 

You should feel a stretch in the quad and hip flexors, without feeling compression at the lower back.

Dynamic Quad Pull

Piriformis walks are excellent for a dynamic warmup or mobility session. Support your ankle and knee joints as shown.

Piriformis Walks

Knee To Wall Taps are great for ankle mobility. They help us to create stability and control within our movement.

This is where flexibility and mobility differ. The former is just a position you can get to, while the latter is a movement you OWN. 

Notice the direction of the toes here. They are pointing forward, which encourages us to move through our ankle joint rather than our foot.

Shifting your weight to the front leg loads your foot and ankle more and enhances the benefits if you can tolerate it. If this is too much, you can start by shifting your weight more towards the back leg or by doing this same motion from a kneeling lunge position.

The wall gives us a goal to reach that can be measured over time and can guide us in going just far enough. We want to avoid letting the heel come up off of the ground.

Knee to Wall Taps

Lateral Band Walks are great for developing lower body strength - especially in the glutes! These are also awesome for building total body coordination, endurance and stability.

Lateral Band Walks

This drill is helpful in improving ankle joint mobility - especially in improving dorsiflexion ROM. 

The belt or band is placed at the ankle crease right at the top of your foot (not on your shin)! 

If your setup allows for it, try to have the band angle downwards by putting your foot on an elevated surface. If not, parallel to the floor will still have plenty of benefit.

The band helps mobilize the ankle joint by allowing your tibia (shin) to translate forward on your fixed talus (ankle bone). 

Notice the direction of the toes here. They are pointing forward, which encourages us to move through our ankle joint rather than our foot.

Shifting your weight to the front leg loads your foot and ankle more and enhances the benefits if you can tolerate it.

Be sure that your knee is tracking over your second toe and not going too far inwards or outwards. 

You should feel no pinching or pain during this!

Optional: Banded Ankle Mobilization

The goal of banded hip mobilizations is to improve joint mobility of the hip. 

In traditional stretching, although the hip is moving, the muscles are primarily targeted.

This drill is useful if: 

1)	there is pinch or block sensation (usually when you are in a squat or otherwise flexed and/or internally rotated hip position

2)	You are plateauing or unable to get more ROM no matter how much mobility work you do
3)	Pain relief

*If you have excessive hip mobility or instability, this exercise is not for you as it will likely make your issue worse. 

With banded hip mobilizations, we use the band to bring our hip into certain positions so the joint can be stretched. 

This banded child's pose drill helps improve hip flexion.

You should not go to the point where you feel your pinch or block sensation as we are running into a joint block. 

Sets, reps and frequency should be gradually increased as tolerated as you can get sore from these drills.

Optional: Banded Hip Mobilization - Child's Pose

Lower Body Warmup

Banded Decelerations are a great drill for training proper takeoff and landing mechanics. The band emphasizes the need for stability in a single leg position, which will lead to improved performance and reduced risk of injury. This can be a good warmup or p/rehab drill for hip, knee, foot or ankle issues. 

Perform on both sides, with minimal break between reps.

(do both sides!)
Banded Decelerations are a great drill for training proper takeoff and landing mechanics. The band emphasizes the need for stability in a single leg position, which will lead to improved performance and reduced risk of injury. This can be a good warmup or p/rehab drill for hip, knee, foot or ankle issues. 

To do it right:

1) Anchor strong resistance band (i.e. pullup assist) to wall or immovable equipment

2) Put band around hips and walk away to tension 

3) Get to 'sprinter position' - single leg knee drive with pressure on your toes

4) Step through the opposite leg and immediately get back to the sprinter position. 

5) Reverse your steps to return to the starting position as shown. Try to 'stick' your landings so that you are building power, control and resiliency in the sprinter position (which is often used for takeoffs and landings).

Modifications: unbanded

Banded Deceleration, Forward

(do both sides!)
Banded Decelerations are a great drill for training proper takeoff and landing mechanics. The band emphasizes the need for stability in a single leg position, which will lead to improved performance and reduced risk of injury. This can be a good warmup or p/rehab drill for hip, knee, foot or ankle issues. 

To do it right:

1) Anchor strong resistance band (i.e. pullup assist) to wall or immovable equipment

2) Put band around hips, turn around to face band and walk away to tension 

3) Get to 'sprinter position' - single leg knee drive with pressure on your toes

4) Step backwards to the opposite leg and immediately get back to the original sprinter position. 

5) Reverse your steps to return to the starting position as shown. Try to 'stick' your landings so that you are building power, control and resiliency in the sprinter position (which is often used for takeoffs and landings).

Modifications: unbanded

Banded Deceleration, Backwards

(do both sides!)
Banded Decelerations are a great drill for training proper takeoff and landing mechanics. The band emphasizes the need for stability in a single leg position, which will lead to improved performance and reduced risk of injury. This can be a good warmup or p/rehab drill for hip, knee, foot or ankle issues. 

To do it right:

1) Anchor strong resistance band (i.e. pullup assist) to wall or immovable equipment

2) Put band around hips, turn around so that band is on your right hip, pulling you towards your left side. Walk away to tension 

3) Step against band tension from left leg to right leg

4) Control band tension as you recoil to the original position, landing in a skier stance

5) Repeat, focusing on pushing off through your hips, knees and ankles in a side-to-side, or 'skier' motion. 

This exercise is about developing power, control and resiliency in the lateral plane. This is critical for controlling and creating rotational power.

Modifications: unbanded

Banded Decel Skier, Left

(do both sides!)
Banded Decelerations are a great drill for training proper takeoff and landing mechanics. The band emphasizes the need for stability in a single leg position, which will lead to improved performance and reduced risk of injury. This can be a good warmup or p/rehab drill for hip, knee, foot or ankle issues. 

To do it right:

1) Anchor strong resistance band (i.e. pullup assist) to wall or immovable equipment

2) Put band around hips, turn around so that band is on your left hip, pulling you towards your right side. Walk away to tension 

3) Step against band tension from right leg to left leg

4) Control band tension as you recoil to the original position, landing in a skier stance

5) Repeat, focusing on pushing off through your hips, knees and ankles in a side-to-side, or 'skier' motion. 

This exercise is about developing power, control and resiliency in the lateral plane. This is critical for controlling and creating rotational power.

Modifications: unbanded

Banded Decel Skier, Right

Primer A: 4-Way Banded Deceleration: 1x5 Each Way

The primers should be done with INTENT as they prepare the body for the demands of this workout 💪

This exercise is great for developing power through all three planes of motion, which is important for any athlete. This also resembles rotational takeoffs in tricking such as cheat tricks and swings. 

1) Choose a box height that you can clear every time

2) Stand side on to box. Perform skier from closer leg to the leg farther away from the box.

3) Use momentum from skier to recoil into a jump onto the box. Focus on triple extension (extension through hips, knees and ankles). Be sure to have stable footing.
 
4) Stick the landing for 3 seconds, focusing on a good quality, quiet landing. 

Modifications: Jump for distance, jump for height (without box)

Primer B: Skier Box Jump

Step one: Strength Movement
Use moderate resistance. Aim for 5-6 reps at 60%-80% of 1 Rep Max 

Step two: Plyometric (Power) movement 
-approx. 5-6 reps of either body weight or low load (less than 50% 1 Rep Max) performed at max speed

Rest 2-3 min between sets to fully recover.

Perform this superset for 5 rounds.

The triple extension is an important exercise that teaches us proper pushoff mechanics, increasing stability and power in the movement pattern. 

Our goal is to reach full hip, knee and ankle extension at the same time. This allows us to generate the most power as well as prevent injury at push off. Oftentimes, an unstable or weak takeoff can be due to a weak triple extension pattern.  

We are descending into a squat, mimicking a jumping motion without leaving the ground. 

1) Grab barbell from the ground safely as shown. It should be securely wedged into a "landmine" setup, or corner of the wall. If you don't have this, see modifications below. 

2) Load with just the barbell and progress. This movement should be fast - don't use too much weight.

3) Rapidly descend into a squat, controlling the weight

4) Explode into a 2 leg triple extension position, pushing through the shoulders to complete the rep

Modifications: unweighted (hands on wall), DB, KB, medicine ball toss

Triple Extension (Landmine)

This drill is amazing for training cheat and wrap kick transitions a more controlled environment. 

Think Tornado kick or C7 without the kick. Your goal is to set as high as possible, to work on spotting targets for when you do kick and to land as controlled as possible. 

Challenge yourself and perform on both sides!

If you need drills to progress to this, check out our KickStrong program!

Modifications: skiers

Cheat Takeoff Hops (C7, tornado OR Skiers)

Superset A: Triple Extension x5, Cheat Takeoff Hops x5

The single leg triple extension is an important exercise that teaches us proper pushoff mechanics, increasing stability and power in the movement pattern. 

Our goal is to reach full hip, knee and ankle extension at the same time. This allows us to generate the most power as well as prevent injury at push off. Oftentimes, an unstable or weak takeoff can be due to a weak triple extension.  

We are descending into a lunge, mimicking a jumping motion without leaving the ground. 

1) Grab barbell from the ground as shown. It should be securely wedged into a "landmine" setup, or corner of the wall. If you don't have this, see modifications below. 

2) This movement should be fast - don't use too much weight.

3) Rapidly descend into a lunge, controlling the weight

4) Explode, pushing 90% of your weight through the front leg. Drive your opposite knee up to add momentum and step through. Push through shoulders at top.

Modifications: unweighted (hands on wall), DB, KB, medicine ball toss

Single Leg Triple Extension

This is a great drill for developing triplanar stability and power in our takeoffs and landings. This closely mimics the demands for cheat and swing tricks, for example. 

1) For the single leg broad jump, jump as far as possible using one leg. The "pivot" comes in by performing this motion from a seated position at 90 degrees off of the direction of the jump.

2) Prep by performing a quick swinging arm and leg motion as shown. The leg that rises is the one that will be used to jump. 

3) With power and control, hit the takeoff leg back into the ground to jump. Extend through your hips, knees and ankles as you explosively swing your arms back in front you. The other leg can be used for additional momentum. 

4) Stick the landing for 3 seconds, focusing on a good quality, quiet landing. 

Modifications: Jump for distance, jump for height, no box

Single Leg Pivot Broad Jump

Superset B: SL Triple Extension x5, SL Pivot Broad Jump x5

One of our favorite exercises for developing single leg strength, power and mobility! 

1) For the pistol, squat on one leg with compression through your hips and knees. Your free leg should be raised in front of you as a counter balance. Make sure your heel is grounded and that your hip and knee track straight over your foot.

2) Once you're at your lowest range of motion with good form, explode to a standing position as quickly as possible. Don't go so fast that you lose balance. 

Remember, as long as we are training movement patterns to a degree where it is challenging (while good form is maintained) then we are golden! 

Modifications (reduced range of motion, pistol box squat, bulgarian split squat, hand assistance, etc) are all welcome here.

Pistol Squat (DB, Barbell OR Bodyweight)

The barbell squat is an awesome lower body exercise used to improve strength, power and vertical leap. Additionally, performing it through your full available range of motion will improve resilience and joint health, provided you progress weight properly. We are weaker at our end range of motion, but with training we can improve our strength and lower our risk for injury in these positions. 

1) To perform the barbell deep squat, rack the barbell on your upper traps as shown. Create core tension as you unrack the weight. 

2) Compress down through the hips, knees and ankles as if you are aiming to sit down. Track your hips and knees directly over the middle of your foot (second toe). Grip the bar forcefully during this process to increase stability. 

3) From your lowest position, push your feet straight through the ground to rise. 

It is also helpful in mobility training, as the weight helps push us into more ankle dorsiflexion and opens our hips.

Modifications: DB, KB, bodyweight

Barbell Deep Squat

The Reverse Nordic is great for building high level eccentric strength and control. This means that it strengthens our quad in a lengthened position.

Similar to the Nordic curl, the reverse Nordic is extremely injury preventative because it helps us turn on the brakes when we need it most. 

For example, if we land in a way that forces us to quickly bend our knees, our quads should kick in to make sure we don’t crumble. 
It also allows us to have strength in more challenging positions. 

1) Begin in a kneeling position. Engage your entire body so that you are a rigid plank. Making a fist is helpful in doing this. 

2) Lean back with control while maintaining plank position. Full range of motion is reaching your butt to your heels. Any more will involve joints other than your knees (lower back, hips, etc.)

3) Rise to top position by kicking legs into the ground

This can be a lot on the knees, so use pads, progress slowly (partial ROM or band assistance) & always listen to your body.

Reverse Nordics

End of workout is a great time for mobility as our muscles and joints are warm. If you have the time, do these mobility drills to supplement your workout.

The couch stretch is a great way to open up the front of your hips, really getting into your hip flexors, quads and even abdominal muscles. It’s called the couch stretch because we put our foot up on a surface (like a couch) to do this one. 

I actually prefer doing this one with a wall if you can handle it. If it’s too much knee bend for you, you can simply have your leg on a platform that isn’t as high. 

You also want to engage your core and tilt your pelvis so you are not arching at the lower back. 

You want to tighten the glutes on the side you are stretching. This adds a huge difference in relaxation from the hip flexor muscles due to neurological inhibition. 

To perform the contract-relax technique, tighten your glute and quad for a 5 sec hold. Imagine kicking your knee straight. 

When you relax, you should be able to get further into your stretch.

Couch Stretch - (5 sec contract/relax)

This is a great way to open up the hamstrings.

Reach for a stable surface (such as the ground, yoga blocks or chairs) so you can relax into the stretch. 
You also want to arch your lower back to maximize stretch on the hamstrings. 

You want to tighten the the quads on the side you are stretching. This adds a huge difference in relaxation from the hamstring muscles due to neurological inhibition. 

To perform the contract-relax technique, tighten your quad for a 5 sec hold. Imagine kicking your knee straight. 

When you relax, you should be able to get further into your stretch. Do cycles of contract-relax during each set.

Hamstring Stretching - Half Kneeling, Contract-Relax

The hip 9090 stretch is called this because of the 90 degree angles your hip will make. 

The hip is a ball and socket joint. This means that in order to train our mobility in an effective way, we will want to explore and be less linear with this stretch. 

The front hip is in external rotation. By keeping our lower back straight and leaning forward, we stretch the external rotators of the front hip and allow more opening. Try to find your restrictions and spend time with them, remembering to try slightly different angles. I like to spend at least one to two minutes on the front leg before working on the back leg.

You should not be feeling any pain in your lower back, hips or knees.

Hip 90/90 - Front Leg Stretch

The hip 9090 stretch is called this because of the 90 degree angles your hip will make. 
The hip is a ball and socket joint. This means that in order to train our mobility in an effective way, we will want to explore and be less linear with this stretch. 
You can improve internal rotation at the back hip by rotating towards It or by leaning backwards. We want to explore our restrictions in a 3-dimensional way, so I encourage you to rotate, move around, lift your arm overhead and play around with this. You should feel a deep stretch in your groin, but it should not feel sharp. You should not feel this in your knees either. 
By improving our hip internal rotation, we can really help with low back, knee pain and ankle pain as restrictions in hip mobility can often manifest as increased stress and pain with jumping, pivoting and landing.

Hip 90/90 - Back Leg Stretch

Frog stretch is great for opening up the hips in a supported position. 

I like performing a contract-relax if there is no pain associated. To do this, push your knees into the ground to contract your inner groin muscles (adductors). 

After a 5 sec hold, relax and try to go further into the stretch. Maintain a normal breath.

Frog Stretch

Calf stretching is useful in improving ankle dorsiflexion ROM if your restriction is coming from the gastrocnemius or soleus muscles. 

If you have a joint restriction, or pinching in front of ankle, I recommend you watch our banded ankle mobilization video to target joint restrictions.

For effective calf stretching, we need to target both muscles, the gastrocnemius and the soleus as either of them can be restricted.

They are both plantarflexors, but since the bigger gastrocnemius crosses the knee, that is the primary muscle you will be stretching with your knee straight.

The soleus is best stretched from a bent knee position.

Slant boards are really useful in stretching the calf as we can get more of our body weight over our foot. Lean into the wall for best results!

Lower Body Power for Tricking (Contrast Method)

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