Name: Playbook - TrickStrong RX - W1/D5 Skill & Power
Uploaded: 2023-11-08T15:55:23.423Z
Duration: 60 min
Description: W1/D5 Skill & Power

Ended up getting distracted with the swings at the end and had a full concrete session lol

Dylan

Ryne

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

Perform 2 rounds of this as a circuit. All exercises done on both sides. Rest 60-90 seconds between rounds.

Feel free to use any other mobility drills from previous days in this program as needed.

Agility is skilled and accurate movement. We need agility for injury prevention and performance as we will need to quickly and skillfully adapt to many situations in order to change directions, transition effectively and stay safe. 

For this drill, we will need a ladder, tape, chalk or other visual border. 

Perform the pattern as shown, paying special attention to which leg is contacting the ground. As the reaching leg touches, the stable leg lifts off of the ground. Try to follow this rhythm when doing this drill.

The loop band adds additional challenge, especially stressing the lateral hip. Place this at the lower ankle as shown. 

Perform this for 30-45 seconds, each side

Lateral In & Outs, Banded

This exercise has excellent for functional carryover to athletics as we are often pushing off on one leg from various angles. This is a great one to improve triple extension (hip, knee and ankle) mechanics which we often use in jumping and running. Perform both sides.

This is great for injury prevention because it mimics controlling landings and decelerating from cuts and pivots. 

Notice the angle of the body. This stresses full ROM and mimics takeoff angles. The same can be done with a slant board or step. 

Research shows eccentric exercises (slow & controlled lowering phase) are extremely beneficial for tendon issues. This can be a great exercise for those with achilles tendon pain provided it is progressed appropriately.

Modifications: slant board, off of a step, weighted, double leg

Wall Triple Extension

Start with one knee up and "athletic arms". Quickly switch your arms and legs and return to the starting position. Perform 5 reps on both sides. Use a looped resistance band around the feet as shown to stress rate of force production. 

Our focus is improving power and coordination in our triple flexion, or knee drive. 

Triple flexion is the combined motion of hip, knee and ankle flexion. This is an important pattern to improve many athletic movements, including sprinting, kicking and of course many movements in tricking. 

We also improve takeoff and landing mechanics during this drill as the switch requires single leg dynamic stability.

Banded High Knee Switches

This is an incredible exercise for developing power and agility in the lower extremity. The box further stresses the single leg and allows us to change the back foot angle freely. Placing your foot further back behind you will be more challenging for the calf and Achilles. 

Your goal should be to keep ground contact time to a minimum. Try quick flicks with your ankle while keeping the core tight. Training like the floor is "hot lava" will improve reactivity - or your speed and efficiency in plyometric movement.

Modifications: jump rope, single leg, lateral movements, patterns, jogging in place (ankle bounding)

Box Ankle Bounding

Warmup Circuit

The half kneeling knee drive is a great exercise to build leg power and explosiveness. From a half kneeling position, we drive the front heel through the ground as fast as possible.  

The free leg drives to a high knee position, isolating the working leg while also helping to add momentum. This resembles athletic movement like sprinting, jumping & swings.

Push your working leg down *through* the floor in order to rise with power and stability. Keep your foot grounded as you drive to a standing position. Own the top position for 1-2 seconds. Lower with control.

Half Kneeling Knee Drive

This exercise challenges our single leg power and change of direction ability, which is huge in being able to handle the demands of sports such as tricking. 

1) Put a hurdle or piece of tape directly to the outside of your working leg.

2) Perform one hop over the hurdle (or tape) immediately followed by a forward hop for distance. Remember, the floor is "hot lava".

3) Stick the landing for 2-3 seconds before rising on one leg.

Our goal here is a vertical jump to horizontal translation, so try to keep your height on the first jump, and then explode to a low and long distance jump. Keep eyes, trunk, hip, knees and ankles ahead and stress good triple extension mechanics (hips, knees and ankles) to get the most out of this exercise.

Practice to even out imbalances between sides.

L Hop (1 Hurdle)

This exercise challenges our single leg power and change of direction ability, which is huge in being able to handle the demands of sports such as tricking. 

In fact, physical therapists use this very exercise for return to play testing after injury. Being able to do this is that important! As always, progress intelligently and prioritize form over jump height or distance. 

1) Put a piece of tape about 6 inches thick down on the floor. Spring floor tape is about 4 inches and works well if you jump over the line.

2) Perform 3 hops in succession crossing over the line each jump as shown. 

3) Stick the landing for 2-3 seconds before rising on one leg.

Our goal here is horizontal translation, so try to keep your height low and distance long. Keep eyes, trunk, hip, knees and ankles ahead and stress good triple extension mechanics (hips, knees and ankles) to get the most out of this exercise.

Practice to even out imbalances between sides.

Crossover Triple Hop

The Weighted Swing Through is a single leg, single arm DB/KB swing that challenges our power, stability and balance in our hip hinge pattern. It's a great drill to improve swing throughs in Tricking. It can also be performed with a kettlebell.

Like the KB swing, we need to maintain a neutral spine when doing this. The core stability we need is much more dynamic as we move quickly through this exercise. 

Start with a KB/DB pressed overhead. Bend primarily at the hips, similar to the bottom of a SL deadlift while swinging the KB backwards. Use that momentum, combined with great timing of your glutes to thrust your hips forward. As you do this, swing the free leg through to end in a "sprinter" position. Maintain a neutral spine. 

Once your form is solid, progress in weight to challenge yourself!

Modifications: doing this bodyweight is also difficult!

Weighted Swing Through

The POS Row is a combination of a single leg deadlift and a row. This helps to develop the connection between the working lat and opposite side glute. This connection is called the Posterior Oblique Sling (POS).

The POS is an important source of stability and power transfer throughout the body. Basically, the opposing glute and lat work together to stabilize the spine, store and release energy during movement. 

Think arm and opposite leg swing when sprinting or during gainer switches.
We want to train these muscles together in order to improve strength, power and neural drive.

You should feel tension building in your hamstrings, glutes and opposite lat at the bottom position. Think of storing this energy during the descent and releasing it like a rubber band to come back to standing. 

Modifications: banded, dumbbells, unweighted

POS Row

This is optional but recommended if you have the space and time to fit it in! Remember that we just did a strenuous power workout. Our recommendation is to stress technique and keep swing training short. Quality over quantity! 

You can also do your skill training right after the warmup circuit so that you are more fresh.

Training your gainer on its own and from various setups is useful for practicing your set and swing mechanics.

Gainer (Single)

Training your cork on its own and from various setups is useful for practicing your set and swing mechanics.

Cork (Single)

Training multiple swings will improve your overall numbers, awareness and control with swings.

Gainer Swings

Cork Swings

Skill Training (Optional)

W1/D5 Skill & Power

Keith

Swing Strong Program [Watch this first!]

Wow, I never expected the banded lifts to be that hard!

Jérémy

Feels like it need’s a bit of heavy lifting but other than that it’s amazing!

W1/D5 Skill & Power

Community

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