Testing Athleticism

The key movements for POWER

1. Skipping x 100 (50 per leg) - no breaks

This is a great foundation movement for jumping and sprinting.

2. Hill Sprints 10 x 15-30m

Hill sprints increase the ground contact time which increases the strength component of running. Hamstrings are less at risk on the hills. You get more lactic acid on the hills

3. Top-Speed Sprints on track or Air Runner 3 x tap-out

Holding a fast pace on the Assault Mill is a safe way to run hard with a lower risk than running on grass or track. The faster you are the younger you are!

4. Power Snatch work up to 1rm with no more than 1/4 knee bend

Power Snatch is a great measure of back and hip strength. There is a degree of mobility and coordination needed for the snatch. It's important that we build those abilities together with our other basic abilities.

5. Rhythm Squat 3 x 50: 1 light, 1 med, 1 heavy, ideally at 100%, 150%, 200% bodyweight (go lighter as necessary)

The number one way to increase your vertical jump. Get powerful and build a lot of tissue tolerance and local lactic acid tolerance and usage in the legs. The ability to be elastic in this movement is also key.

6. Heavy Sled Drive 10 x 10m as heavy as possible

How heavy a sled can you move for 10m without stopping?

This translates well to speed and acceleration.

Build tolerance in the Achilles and ankles to high force.

Use a jump mat or touch a hanging ring.

The fastest athletes over the first 5m will be the highest-paid.

If these times are improving your program is working.

Turn the opposite foot with each repetition.

Catch in the top 1/4

Top speed