EP. 06 | Train Like a D1 Athlete | Repetitive Plyometric & Dynamic Core Workout

Perform a squat on a slantboard working deep ankle dorsiflexion, step one leg back into a half-kneeling position, and step back up into the squat. Key points: - Drive knees forward over toes on the slantboard to challenge dorsiflexion - Control the step-back into half-kneeling to maintain hip stability - Keep torso upright and hips level throughout Common mistakes: Letting the torso collapse forward or slamming the back knee onto the floor.

Lie supine with one heel on a stability ball, bridge hips up to level, and curl the ball toward your glutes through a full range of motion while holding the non-working leg elevated. Key points: - Keep hips elevated and level throughout the entire movement - Achieve a full eccentric extension and squeeze heel all the way to glutes - Engage core to resist pelvic tilting or dropping Common mistakes: Letting the hips drop toward the floor during the curl phase.

Step out into a lateral lunge, scoop the medicine ball from low, and press it overhead bringing the biceps close to the ears while driving the opposite knee up. Key points: - Sink deep into the lateral lunge to stretch the adductor and load the hip - Bring bicep close to the ear on the overhead scoop to maximize shoulder mobility - Drive the non-lunging knee up dynamically at the top Common mistakes: Rounding the spine when scooping the ball or not reaching full overhead extension.

Perform springy, elastic double-leg pogo hops over a line moving forward, then transition to hopping backward while maintaining short ground contact time. Key points: - Keep ankles stiff and toes pulled up (dorsiflexed) in flight - Make contacts light, fast, and effortless - Minimize knee bend and rely on Achilles tendon elasticity Common mistakes: Bending deeply at the knees or landing heavy on the heels.

Hop forward and backward over a line on a single leg, maintaining smooth rhythm and minimal ground contact time on each side. Key points: - Stay springy on the ball of the foot with ankle stiffness - Keep torso balanced and upright over the jumping leg - Execute smooth transitions without rushing Common mistakes: Losing balance laterally or letting the heel collapse to the floor.

Perform double-leg reactive pop jumps over low hurdles or markers using quick, coordinated arm swings to rebound immediately off each landing. Key points: - Use quick, synchronized arm swings to assist vertical propulsion - Rebound off the ground immediately upon landing - Clear hurdles cleanly while maintaining rhythm across all 6 reps Common mistakes: Pausing or sinking into a deep squat between hurdles.

Hop laterally back and forth over a low hurdle on a single leg, maintaining balance and reactive ground contacts for 8 to 9 reps. Key points: - Maintain upright alignment over the working foot - Absorb and redirect lateral force quickly off the forefoot - Keep the knee tracking directly over the toes Common mistakes: Allowing the knee to collapse into valgus on lateral touchdown.

Perform continuous split jumps switching legs explosively in midair, either as double bounces or direct continuous switches for 6 reps per side. Key points: - Switch feet dynamically at the top of each jump - Stay light on the balls of both feet - Keep hips level and torso tall Common mistakes: Dropping into a deep lunging squat that slows ground turnaround time.

Execute an explosive bilateral broad jump forward, stick the athletic landing, and immediately backpedal quickly to reset for the next rep. Key points: - Drive hips forward with full triple extension on takeoff - Land softly in an athletic stance with knees absorbing impact - Transition seamlessly into a rapid, choppy backpedal Common mistakes: Landing stiff-legged or with feet staggered forward and back.

Bound side to side from one leg to the other, pushing forcefully off the outside edge of the plant foot and stabilizing each landing. Key points: - Push hard off the stance leg to maximize lateral distance - Stick each landing momentarily to demonstrate hip control - Swing arms across the body to generate momentum Common mistakes: Letting the landing knee cave inward or touching down the trailing foot.

Stand perpendicular to a wall in an athletic stance and violently rotate through the hips to slam the medicine ball into the wall, catching and resetting with violent repositioning. Key points: - Be violent and snappy on the hip turn and repositioning - Pivot the back foot and transfer power from lower body through torso - Catch the rebound smoothly and immediately reload Common mistakes: Using purely arm strength to throw the ball rather than rotating the hips.