LOWER BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Lower Body Movements involve the following movements: knee extension, hip extension, and plantar flexion. Lower Body Movements are those that will help increase strength in the lower back, quadriceps, hamstrings, gluteus muscle group, hip extensors, flexors, adductors, abductors, and the muscles of the lower leg (calf and ankle). Bilateral Movements are prominent within the program, but we also utilize a lot of unilateral variations which are more sports specific and help reduce stress placed on the body during training.

BACK SQUAT EXERCISES

The Back Squat is a traditional Exercise where an external load using a barbell is placed across the upper back while the athlete performs a squat. The depth of the squat may vary with each individual based on physiological traits such as limb length, hip structure, injury, etc. But it is preferred that the athlete squats to a depth where the top of the thigh is parallel to the floor.

Body Weight Squat Jumps

Body Weight Squat Jumps utilize the same technique as Body Weight Squats except they are performed at an accelerated rate, shallower depth, and without pause either at the top or bottom of the movement.

• The movement begins from an athletic stance. Feet slightly wider than hip width. The width of stance can vary based on the ability of the athlete to maintain an upright posture into proper load position
• Feet should be pointed out slightly. It is important that your thigh, knee, shin and foot are all inline during the movement. Don’t let your knees come inward
• Arms at full extension overhead
• Maintain your head in a neutral, double chin position.
• Quickly under control, drop your hip level height, driving your hips back as you maintain a relatively upright posture.
• At the same time quickly drop your arms, elbows bent, hands to your waist, into proper load position
• From here, quickly push your feet through the floor as hard as possible when jumping. Reach overhead to help direct momentum vertical.
• Your chest should always come up first, before your hips. Not the other way around. This will always be your biggest challenge.
• Land under control before repeating another jump