Course curriculum

  • 1

    Chapter 1 - Initial Assessment

    • FMS Squat - Regular Speed

    • FMS Squat - Slow Motion

    • Box Squats - Regular Speed

    • Box Squats - Slow Motion

    • Block Starts - Regular Speed & Slow Motion
  • 2

    Chapter 2 - Day 1 Training

    • Long slow single leg activation exercise

    • Single Leg L Box Jump to Vertec

    • Single Leg L Box Jump to Vertec (front view)

    • Single Leg R Box Jump to Vertec

    • Single Leg R Box Jump to Vertec (from behind)

    • Double Leg Hurdle Hops - Hit N Stick

    • Single Leg L Hurdle Hops to L Foot - Hit N Stick

    • Single Leg R Hurdle Hops to R Foot - Hit N Stick
  • 3

    Chapter 3 - Day 2 Training

    • Single Leg R Hurdle Hops to R Leg - Hit N Stick

    • Single Leg L Hurdle Hops to L Leg - Hit N Stick

    • Single Leg Hurdle Hops R to R - Hit N Goes

    • Single Leg Hurdle Hops L to L - Hit N Goes
  • 4

    Chapter 4 - Advanced Exercises

    • Advanced training concepts - single leg and single arm

    • Updated single leg activation - starting progression