Before participants begin, the coach informs the participants to try and complete the drill as quick as possible, however with it being in a controlled and safe manner. Participants begin by starting with two footed hops through the ladder, by jumping within each square, looking to be as quick to be as 0.2 seconds for each jump (plyometrics). Once completed, participants will performa an active recovery by walking back towards the start of the drill and performing the exact same drill. The drill consists of 3 sets per exercise, with a work:rest ratio beginning at 1:4. Progressions- Side to side jumps, single leg jumps 1) contralateral leg first 2) ipsilateral leg once contralateral side is deemed good enough to move on to injured leg. Miss a square out a jump to next square. Regression- Regress to using a single to jump over (halfway line)
This practice has no coaching points
This practice has no progressions
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