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🏋️‍♀️ 3 Ejercicios para mejorar tu Cambio De Dirección 💣 SL Continuous Lateral Bound w/ MedBall. 💣 Frontal Plane Dumbbell Drop & Catch 💣 Band Assisted Lateral Jump Continuous.

Rafa Méndez S&C

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11 of my fav ways to develop lateral quickness & transfer 1. Med ball skater release 2. Lateral jump (side) to sprint 3. Drop jump to lateral jump 4. Lateral hurdle jump to lateral jump 5. Lateral jump (back) to sprint 6. SL vert to lateral jump 7. Pulsing sprint start 8. Lateral jump to 1/4 turn box jump 9. Skater jumps 10. SL vert to 1/4 turn lateral 11. Lateral jump to pogo to sprint

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Reactive: repeat contacts, elastic, evokes the stretch reflex Here are 12 reactive upper/lower body movements to add to your training! 1. Partner drop to med ball snap down 2. Lateral jump w/ return 3. Banded landmine catch & press 4. Hurdle jump to lateral jump 5. Feed to reactive chest pass 6. Skater jump to box jump 7. Plyo push-up 8. SL drop jump to broad jump 9. Supine med ball catch & press 10. SL broad jump to lateral jump 11. Bent over repeat med ball pass 12. Drop jump to lateral hurdle jump

Reactive: repeat contacts, elastic, evokes the stretch reflex Here are 12 reactive upper/lower body movements to add to your training! 1. Partner drop to med ball snap down 2. Lateral jump w/ return 3. Banded landmine catch & press 4. Hurdle jump to lateral jump 5. Feed to reactive chest pass 6. Skater jump to box jump 7. Plyo push-up 8. SL drop jump to broad jump 9. Supine med ball catch & press 10. SL broad jump to lateral jump 11. Bent over repeat med ball pass 12. Drop jump to lateral hurdle jump

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17 ways to make your sprints & jumps reactive Athleticism & elasticity = 🔑 1. SL depth jump to broad jump 2. Quadruple pogo to box jump 3. Drop back sprint 4. SL pogo to lateral jump 5. Reverse pogo to sprint 6. Skater/repeat lateral jump 7. Double pogo to lateral sprint 8. Rotational pogo to box jump 9. Lateral jump to sprint 10. SL drop jump to lateral hurdle jump 11. Skater jump to box jump 12. SL broad jump to lateral jump 13. Double SL pogo to sprint 14. Lateral shuffle to sprint 15. Lateral jump (to side) to sprint 16. Skater jump (face forward) to sprint 17. Skater jump (face side) to sprint

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💥 Here are 12 multi-planar jumps you must add to YOUR training 1. Rotational pogos to 1/4 turn box jump 2. SL hurdle jump to lateral jump 3. Lateral jump with return 4. 1/2 turn to box jump 5. SL drop jump to lateral hurdle jump 6. Pulsing lateral jump to box jump ⬇️ cont.

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8 plyometrics to build change of direction for athletes! 1. Broad jump to lateral jump 2. SL hurdle jump to lateral jump 3. Lateral jump with return 4. Single leg drop jump to lateral hurdle jump 5. Skater jump to box jump 6. Single leg broad jump to lateral jump 7. Lateral jump to 1/4 turn box jump 8. 1/4 turn pogo jump to lateral jump

8 plyometrics to build change of direction for athletes! 1. Broad jump to lateral jump 2. SL hurdle jump to lateral jump 3. Lateral jump with return 4. Single leg drop jump to lateral hurdle jump 5. Skater jump to box jump 6. Single leg broad jump to lateral jump 7. Lateral jump to 1/4 turn box jump 8. 1/4 turn pogo jump to lateral jump

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32 sprints athletes can use for acceleration & top speed 1. Mountain climber 2. Two point stance 3. Lateral half kneeling 4. Small curve 5. Band release 6. Pulsing (lateral) 7. Pulsing (back) 8. Lateral shuffle 9. Triple pogo to rotation 10. Tethered falling 11. Band release walkout 12. Lateral SL pogo to rotation 13. Lateral pogo to rotation 14. RDL 15. Large curve 16. SL drop jump 17. Reverse SL pogo 18. Medicine ball 19. Medium alternating 20. SL pogo 21. Lateral RDL 22. Lateral jump (side) 23. “Flying,” 10 24. Multi partner curvilinear 25. Lateral jump (back) 26. Reverse bilateral pogo 27. Small alternating 28. Partner falling 29. Triple pogo 30. Single partner curvilinear 31. Lateral SL double pogo 32. Medium curve

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ANKLE SPRAIN REHAB Exercises: ✅ Ankle dorsiflexion ✅ Ankle eversion (band) ✅ Ankle inversion ✅ Ankle dorsiflexion stretch ✅ SL heel raise (eversion) ✅ SL heel raise (inversion) ✅ SL balance on toes ✅ SL RDL - ball toss ✅ Drop jump ✅ Lateral bound ✅ Single leg hop

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🎯 12 upper & lower body plyometrics all athletes should be doing! 1. Depth jumps 2. Supine med ball catch & press 3. Repeat single leg broad jump 4. Plyometric push-up 5. Drop jump to SL broad jump 6. Feed to med ball chest pass 7. Pogo to lateral jump 8. Partner drop to med ball snap down 9. SL broad jump to lateral jump 10. Repeat med ball chest pass 11. Maximal pogo jump 12. Bent over reactive med ball pass

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