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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.