OLYMPIC WEIGHTLIFTING
Snatch Push Press
Establish a snatch grip on the bar, notice as to where the hands are in relation the rings on the bar. Place the bar on the back, dip by breaking at the knees, keep the torso vertical, brace at the torso, drive through the heels, aggressively press the bar in the air, receiving the bar over the head, elbows locked, return the bar back the start position and re-bend the knees on impact.
Overhead Squat
Establish a snatch grip on the bar, notice as to where the hands are in relation the rings on the bar. Snatch push press the bar in the air, establish an overhead squat stance, brace at the torso, lower into a deep squat, drive the knees out, stabilise in the bottom position, drive through the mid-foot back to the start position.
Pressing Snatch Balance
Snatch push press the bar in the air, establish an overhead squat stance, dip at the knees with a quick reflex, brace at the torso, drive into a deep overhead squat, whilst simultaneously pressing the bar in the air, locking at the elbows, aiming to keep the height of the bar the same without pressing the bar any further upwards, drive through the mid-foot back to the start position.
Snatch Balance
Place the bar on the back, establish a hip to shoulder width grip (same stance as the 1st pull position) dip at the knees with a quick reflex, brace at the torso, drive into a deep overhead squat, whilst simultaneously pressing the bar in the air, locking at the elbows, aiming to keep the height of the bar the same without pressing the bar any further upwards, drive through the mid-foot back to the start position.
Snatch Pull
Align the bar just above the knee, with the bar placed close to the legs, shoulders orientated over the bar, back held in extension and torso braced, weight through the heels, drive through the floor, keeping the bar close the legs, finish with the bar at the hip crease, with the shoulders still orientated above the bar, with the bar increasing in speed throughout, as the bar comes into the hip crease, drive through the feet explosively, coming up onto the toes whilst explosively shrugging, keeping the arms relaxed.
High Hang Pull
This component is an extension of the 2nd pull exercise. Perform a 2nd pull as detailed above, however this time let the bar rise up keeping close to the body and the elbows orientated vertically above the bar, whilst continuing to shrug upwards, letting the momentum of the bar flex the elbows (rather than actively pulling with the arms). This is performed with a hook grip.
Racking the Bar
The clean grip is a lot narrower when compared to a snatch grip, with the arms orientated at the side of the legs rather than wider than shoulder width, with the bar gripped with a hook grip. A clean is performed by racking the bar across the shoulders, with the chest lifted, elbows orientated forward, with the upper arms held parallel to the floor, back held in extension, with the torso braced.
2nd Pull to Racking the Bar
Align the bar just above the knee, with the bar placed close to the legs, shoulders orientated over the bar, back held in extension and torso braced, weight through the heels, drive through the floor, keeping the bar close the legs, finish with the bar between the mid and upper third of the quadriceps , with the shoulders still orientated above the bar, with the bar increasing in speed throughout, as the bar comes into the quadriceps contact point, drive through the feet explosive, coming up onto the toes, whilst explosively shrugging, but keeping the arms relaxed. At this point the bar is racked in the front rack position as detailed above.
Hang Power Clean
To complete the hang power clean, perform the previous exercise as detailed above, however rather than racking the bar in a tall position, the athlete aggressively drives back under the bar, racking the bar at a partial squat position, that being 90 degrees knee flexion or above. The load is secured in a rack position at the point the feet recontact with the floor when transitioning from the pull to receiving stance. This is performed with a hook grip.
Strict Press
Start with the bar held in the front rack position, brace at the torso, maintain thoracic extension, drive through the heels, pushing the bar in front of the face, driving the bar overhead, whilst shifting the head forward through the gap between the arms, with the bar held with the elbows locked, in line with the back of the head. This finish position will be the coached finish position for all jerk variations.
Push Press
Start with the bar held in the front rack position, brace at the torso, maintain thoracic extension, break at the knees and hips simultaneously, maintaining a vertical orientated torso, drive the heels, explode the bar upwards, and finish in the same secure locked overhead position as described above.
Power Jerk
Start with the bar held in the front rack position, brace at the torso, maintain thoracic extension, break at the knees and hips simultaneously, maintaining a vertical orientated torso, drive the heels, explode the bar upwards, receive the bar in a flexed knee position, at 90 degrees knee flexion or above (power stance) and finish in the same secure locked overhead position as described above.
Pogo Jumps
Hands on the hips, push through the balls of the feet, jump into the air maintaining dorsi flexed ankles, knees slightly flexed but maintained in that position, actively contact the floor, maintain vertical torso. Ensure that the legs dont drift forward and that the torso doesn’t incline forward between foot contacts.
SPEED & AGILITY
Pogo Jumps
Hands on the hips, push through the balls of the feet, jump into the air maintaining dorsi flexed ankles, knees slightly flexed but maintained in that position, actively contact the floor, maintain vertical torso. Ensure that the legs dont drift forward and that the torso doesn’t incline forward between foot contacts.
Ankling
Maintaining ankle stiffness as when performing pogo jumps, alternate foot contacts one foot at a time, not letting the legs swing forward or backwards, torso facing forward not letting the torso rotate, use correct arm mechanics, arms flexed at the elbow, moving from the shoulder to the hip
A-Skip (Single Drill)
Perform the same ankling drill as before, but occasionally drive one knee forward by flexing at the hip using a quick hip drive action, attempting to drag the heelbone under the hips whilst maintaining a dorsi flexed foot, using a quick simultaneous arm action for the one quick A-skip step, the more frequent this is performed, the harder the level of difficulty of the set of A-skips. This can be done on the dominant leg for a set distance, or the alternative non-dominant leg.
A-Skips (Double Drill)
The A-skip double drill is a progression of the previous drill and requires the athlete to perform a double repeat hip drive action, and therefore a double repeat arm action, challenging the athlete’s coordination further.
A-Skip (Alternating Drill)
The A-skip alternating drill is a progression of the previous drills and requires the athlete to perform alternating A-skips for a set distance. This can be performed with alternating single or double A-skip contacts, or for repeat A-skips on one-side for a set distance before changing to the alternative leg.
Backwards Running
Backwards running prepares the hamstrings for the biomechanical demands of braking within sport and is therefore an effective warm up drill. Run backwards with a cyclic running action, keeping the torso tall, using correct running arm mechanics.
Lateral Lunges
Hands placed on the back of the head, torso braced, thoracic spine extended, perform a lateral lunge by stepping out to the side, flexing the front leg at knee upon landing, keeping the other leg straight, whilst maintaining the trialling foot on the floor by allowing the ankle to rotate using correct ankle mobility.
Lateral Shuffle to Stabilisation
Stand in an athletic ready position, engage the hip external rotators to stabilise the hips, take little steps in a lateral direction, keeping the torso braced, maintaining the same distance between the feet whilst performing the lateral shuffle, before stabilising back into an athletic ready position (either bilaterally or unilaterally).
Lateral Shuffle to Reactive Change
A lateral shuffle to reactive change is performed the same as a lateral shuffle to stabilisation, however rather than stabilising at the end of each shuffle, the athlete applies an active foot contact on the outside foot, quickly applying a reactive force via a tendon stiffness action, propelling themselves back in the opposing direction before continuing to lateral shuffle in the same new direction.
Straight Leg Running
The straight leg running drill reinforces the correct pawing foot action during maximal sprint mechanics, utilising the hamstrings correctly during both the B and C parts of the sprint running cycle. The athlete performs a running action whilst maintaining a straight running leg, pawing the floor with each foot contact, whilst maintaining a vertical torso and correct arm mechanics.
B-Skip (Single Drill)
The B-skip sprint drill is an extension of the previously learnt A-skip drill, where the athlete performs a A-skip action, before extending the leg (but not to the point of full knee extension) and cycles the leg back so that the foot ‘paws’ the floor in line with the other placed foot. The leg is then cycled back through by flexing at the hip, before repeating the same action.
B-Skip (Double Drill)
The B-skip double drill is a progression of the previous drill and requires the athlete to perform a double repeat hip drive and pawing action, and therefore a double repeat arm action, challenging the athlete’s coordination further.
STRENGTH TRAINING
Back Squat
Position the bar across the upper back, with the bar rested across the traps. Brace the torso, pull the bar down against the upper traps using the lat muscularity, keeping the spine held neutral, break from the hips and knees simultaneously, and lower into the bottom of a deep squat. Initiate the stretch shortening cycle in the bottom of the lift, and drive upwards by pushing through the feet.
Front Squat
Position the bar across the shoulders, with the bar in the front rack position. Brace the torso, position the upper arms parallel to the floor, keeping the elbows held high, break from the hips and knees simultaneously, and lower into the bottom of a deep squat. Initiate the stretch shortening cycle in the bottom of the lift, and drive upwards by pushing through the feet, keeping the elbows high.
Pause Squat
Perform a back squat or front squat as described above, but pause in the deep squat position upon reaching the end of range of motion. Allow all kinetic energy developed during the lowering phase to be dissipated as heat energy, therefore meaning the upwards phase needs to be performed with a pure concentric action, whilst breaking the inertial forces of the weighted barbell.
Pin Squat
Perform a back squat or front squat as described above, but upon reaching the desired squat depth allow the bar to rest on the safety pins within the squat rack. The pin height can be set depending on which part of the lift needs to be improved upon. Allow all kinetic energy developed during the lowering phase to be dissipated as heat energy, therefore meaning the upwards phase needs to be performed with a pure concentric action, whilst breaking the inertial forces of the weighted barbell.
One & Quarter Squat
Perform a back squat or front squat as described above, but upon reaching the bottom position, drive back upwards to the point where the femur is positioned above 90 degrees knee flexion, hold this position momentarily, before returning back to the bottom position, initiate the stretch reflex as normal, and drive back to the squat start position.
Box Squat
Perform a back squat or front squat as described above, but with a box position at the desired squat depth. Upon reaching the bottom position, sit on to the box whilst maintaining tightness within the lower muscularity, keeping braced and maintaining spinal integrity. Drive back upwards and return back to the squat start position.
Split Squat
Position the bar across the upper back, with the bar rested across the traps, or holding a bar of dumbbells by your side, brace the torso, keeping the spine held neutral, break from the hips and knees simultaneously in a split squat stance, and lower into the bottom of a split squat. Initiate the stretch shortening cycle in the bottom of the lift, and drive upwards by pushing through the front and rear feet.
Rear Foot Raised Split Squat
Rear foot raised split squats are performed the same as a regular split squat as described above, however the rear foot is positioned on a bench placed behind the athlete. This ‘rear foot’ raised position increases the range of motion achievable, resulting in a deeper split squat depth.
Front Foot Raised Split Squat
Front foot raised split squats are performed the same as a regular split squat as described above, however the front foot is positioned on a bench placed behind the athlete. This ‘front foot’ raised position increases the range of motion achievable, resulting in a deeper split squat depth.
Lunges
Lunges are performed by stepping forward with one leg into a split squat stance, with both the front leg and rear leg flexed at the hip and knees, ensuring the stride length is great enough that a full depth can be reached, whilst ensuring the athlete doesn’t over stride or under stride. Brace at the torso, keeping spinal integrity, drive through the front foot, pushing back to the starting position.
Multi-Directional Lunges
Multi-directional lunges are performed using the same mechanics as when performing a forward lunge. However, the athlete can step in multiple directions, including directly to the side to perform a lateral lunge, or with a diagonal movement pattern, therefore introducing a multi movement plane training demand.
Pistol Squat
A pistol squat is a technically demanding unilateral exercise that underpins optimal unilateral performance, and should therefore be a foundational exercise within an athletes overall movement development. The pistol squat is performed by lowering into a deep squat position with one legged raised out in front, keeping the torso braced, whilst allowing the torso to incline forward. Drive back through the planted foot, and return to the start position.
Deadlift
Position the feet under the bar, hinge at the hips, keeping the knees slightly flexed, spine held in a neutral position, torso braced. Grip the bar with an overhand grip, or a split grip when lifting heavier loads. Pull the scapulars back and down, brace, drive through feet, and extend at the hips, finishing stood upright with the scapulars retracted. Hinge at the hips, lengthening the hamstrings eccentrically, before flexing at the knees and returning the bar to the floor.
Sumo Deadlift
Position the feet under the bar in a wide sumo stance, hinge at the hips, keeping the knees slightly flexed, hips abducted and externally rotated, keeping the spine held in a neutral position, torso braced. Grip the bar with an overhand grip, or a split grip when lifting heavier loads. Pull the scapulars back and down, brace, drive through feet, and extend at the hips, whilst imagining spreading the floor by abducting the hips. Hinge at the hips, lengthening the hamstrings eccentrically, before flexing at the knees and returning the bar to the floor.
Stiff Legged Deadlift
Starting in the fully extended ‘top deadlift’ position, hinge at the hips, keeping the spine neutral, torso braced, whilst maintaining a fixed knee flexed position. Continue to hinge at the hips, lengthening the hamstrings eccentrically, maintaining the same flexed knee position, and not allowing the lumbar spine to flex, until a maximal range of motion is reached where spinal integrity can be maintained. Drive back to the start position, and repeat the process.
Good Mornings
Good mornings are performed with the same mechanics as a stiff legged deadlift, but with the bar placed across the shoulders rather than held in a deadlift position. The bar placement when performing good mornings increases the resistance moment arm vs effort moment arm, therefore reducing the mechanical advantage, requiring a greater level of torque to occur at the hip.
Nordics
The nordic exercise does not involve a hinge at the hips, and is therefore technically not a hip hinge based movement. However, a nordic exercise is a great method for loading the hamstrings eccentrically, and has therefore been included within this exercise category. The athlete starts in a nelt position, with the coach holding down the athletes feet. The athlete maintains a neutral spine alignment, with the femur orientated vertically with the spine, before falling forward, loading the hamstrings eccentrically, placing the hands out for assistance, and pushing back to the start position.
Bench Press
Lying supine on a bench, grip the bar with a shoulder or wider width grip depending on preference, engage the spinal extensors, retract the scapulars, imagine the bar is being snapped in half, keeping the lats tight, drive the heels into the floor, lower the bar to the chest, before pressing the bar up explosively whilst remaining in an optimal position and keeping the lats, spinal extensors, quadriceps and glutes engaged.
Narrow Press
The narrow bench press is performed using the same technique and set up as the bench press exercise, but with a narrow grip so that the arms brush the side of the body in the bottom position. The hands shouldn’t be to narrow that the wrist are compressed on the lateral aspect, but rather remain in vertical alignment with the forearms. The narrow bench press places greater emphasis on the triceps and lockout strength.
Pause Press
The pause bench press is performed with the same technique and set up as the bench press exercise, but with a purpose pause in the bottom position. The pause ensures all kinetic energy is dissipated and converted to heat energy, therefore requiring the athlete to overcome the inertia of the bar and explosively press the bar upward.
Pin Press
The pin bench press is performed with the same technique and set up as the bench press exercise, but with the pins set at a predetermined height (at the desired depth depending on the target focus). The pause on the pins ensures all kinetic energy is dissipated and converted to heat energy, therefore requiring the athlete to overcome the inertia of the bar and explosively press the bar upward.
Floor Press
The floor press is performed with the same technique and set up as the bench press exercise, but with the athlete laid on the floor, ensuring the upper arms rest on the floor at the bottom end of each rep. The pause on the floor ensures all kinetic energy is dissipated and converted to heat energy, therefore requiring the athlete to overcome the inertia of the bar and explosively press the bar upward.
Strict Press
Start with the bar held in the front rack position, brace at the torso, maintain thoracic extension, drive through the heels, pushing the bar in front of the face, driving the bar overhead, whilst shifting the head forward through the gap between the arms, with the bar held with the elbows locked, in line with the back of the head. This finish position will be the coached finish position for all jerk variations.
Push Press
Start with the bar held in the front rack position, brace at the torso, maintain thoracic extension, break at the knees and hips simultaneously, maintaining a vertical orientated torso, drive the heels, explode the bar upwards, and finish in the same secure locked overhead position as described above.
Thrusters
The exercise is performed by combining a front squat with a push press, as a basic, but very effective, barbell complex. Start in a front squat set up position, perform a front squat as described within the bilateral squat section, before immediately pressing the bar overhead upon reaching the top of the front squat rep, therefore utilising the upwards vertical momentum generated via the front squat exercise.
Bentover Row
The bentover row exercise is initiated by hinging at the hips as when performing a stiff legged deadlift and fixing in the bottom position. Once this position has been set, no other movement should occur at the hips or torso until the set is completed. To perform the exercise, row the bar upwards towards the chest / abdominal region, whilst maintaining the correct hinged body position.
Pendley Row
The Pendley row is performed by initiating the same set up position as when performing a bentover row. Once this position has been set, no other movement should occur at the hips or torso until the set is completed. To perform the exercise, row the bar upwards towards the chest / abdominal region, but in a explosive manner, before letting the bar return to the floor, whilst maintaining the correct hinged body position.
High Bench & Chest Supported Row
The chest supported row is performed with the torso positioned prone on an inclined bench, therefore placing less demand on the stabilising muscles and posterior muscularity as when performing a bentover row or Pendley row. Row the load by retracting the scapulars whilst keeping the spinal extensors engaged, before lowering slowly to the start position. The high bench pull is performed with a similar technique and body position as the chest supported row exercise, but with the athlete laid prone on a flat bench.
Single Arm Row
The single arm row is performed unilaterally, with the athlete rowing a dumbbell one arm at a time. The athlete places one hand on a bench, with either both feet spread out or with one knee on a bench, whilst rowing a dumbbell towards the armpit area with a horizontally orientated spinal position.
Inverted Row
The inverted row is performed on a barbell positioned within a rack at around hip height, or can be performed on a suspension device set at around the same hip height. Keeping the legs and spine aligned horizontally, spinal extensors and torso engaged, row the body upwards by retracting the scapulars and engaging the lats, before lowering back to the start position.
Pull Up
Hang from a pull up bar with a overhand grip, torso braced, with the legs positioned together at the knees and hanging straight. Initiate the movement by retracting and depressing the scapulars and adducting at the shoulders by engaging the lats, pull up until the chin is positioned above the bar without swinging the legs forward. Slowly lower to the bottom position, before repeating the process.
Alternative Grip Pull Ups
Pull ups can also be performed with many varying grips, such as the neutral grip pull ups shown within this video. These are performed in the same manner as the normal pull variation, only with the hands positioned in a neutral grip or whatever desired grip alternative (e.g. underarm, etc.). Narrow grip pull ups place greater emphasis on the forearm muscularity, whereas underarm pull ups target the biceps to a greater extent. All such pull up variations aid in grip strength improvement, whilst still occurring within a vertical plane.
PLYOMETRICS & BALLISTICS
Pogo Jumps
Hands on the hips, push through the balls of the feet, jump into the air maintaining dorsi flexed ankles, knees slightly flexed but maintained in that position, actively contact the floor, maintain vertical torso. Ensure that the legs dont drift forward and that the torso doesn’t incline forward between foot contacts.
Broad Jumps
Initiate the movement by swinging the arms downwards in a forceful action but keeping the arms relaxed, bracing at the torso, keeping spinal integrity, hip external rotators engaged, avoiding knee valgus, flexing at the hips and knees, before driving through feet, leaning forward, triple extending at the ankle, knee and hip ensuring full extension, at the point of landing bring the knees forward, stabilise the hips at the point of stabilisation, driving back downwards towards the body. Reset, before repeating the same jump action in the same action.
Repeat Broad Jumps
Perform the same broad jump action as described before, at the point of landing perform a rapid arm action by driving the arms back and then forward ready to propel the body into the next jump. These can be performed with a focus on tendon compliance where the hips and knees are allowed to flex and store the kinetic energy or by reducing the amount of knee and hip flexion and aim to reduce the contact time as much as possible, therefore training for tendon stiffness.
Skip for Height
After taking a slight run up, propel the body upwards in a skipping action, aiming to triple flex the front leg and triple extend the back leg, focusing more on vertical propulsion rather than horizontal propulsion, repeating the action alternating from side to side, aiming to keep in a straight line, keeping to torso braced throughout.
Counter Movement Jumps
Initiate the movement by swinging the arms downwards in a forceful action but keeping the arms relaxed, bracing at the torso, keeping spinal integrity, hip external rotators engaged, avoiding knee valgus, flexing at the hips and knees, before driving through feet, triple extending at the ankle, knee and hip ensuring full extension, driving upwards. Upon landing, stabilise the hips at the point of stabilisation, driving back downwards towards the body. Reset, before repeating the same jump action in the same action.
Repeat Counter Movement Jumps
Perform the same CMJ action as described before, at the point of landing perform a rapid arm action by driving the arms back and then forward ready to propel the body into the next jump. These can be performed with a focus on tendon compliance where the hips and knees are allowed to flex and store the kinetic energy or by reducing the amount of knee and hip flexion and aim to reduce the contact time as much as possible, therefore training for tendon stiffness.
Tuck Jumps
Perform the same CMJ action described as above, whilst bringing the knees into the chest by flexing at the hips whilst in the air, again stabilising as described as above when landing. Again, these can be performed for single effort jumps or repeat jumps and can also be performed concentrating on tendon compliance or tendon stiffness, depending on the desired training effect.
Hop to Stabilisation
A single leg hop is performed the using the same arm mechanics as a broad jump plyometric, and again should be performed by driving through the floor (but with only standing leg), attempting to reach triple extension, before bringing the knee through in preparation for landing, landing with correct knee mechanics, no knee valgus, a braced torso, stabilising upon landing and maintaining the landing position for a few seconds to show correct stability capabilities.
Repeat Horizontal Hops
Repeat horizontal hops are performed as the hop to stabilisation exercise described above, however rather than stabilising, the athlete lands before rebounding straight into the next hop. This can be done with either a tendon compliance and tendon stiffness focus.
Lateral Hops
Lateral hops are a form of unilateral hop that matches the lateral kinematic change of direction demands of multiple sports and can either be performed for single efforts with a focus on stabilising after each rep or as a repeat rebound action with a tendon compliance or tendon stiffness focus. The athlete performs a lateral single leg hop, ensuring upon landing that knee valgus is avoided, the torso remains braced, with the rear foot drifting behind the other leg in an ice-skater motion.
Accentuated Plyometric Press Ups
An accentuated plyometric press up is performed in the same way as a normal plyometric press up, but with the eccentric forces being accentuated at the point of landing due the athlete starting from a raised position. This raised position involves having each hand placed on top of a raised box, with each box placed either side of the athlete. The movement is initiated with a slight dip, before dropping into the bottom portion of the press up, utilising the stretch shortening cycle, and exploding back up.
Single Effort Hex Bar Jumps
Single effort hex bar jumps are performed for single efforts jumps, whereby the athlete resets each rep making each rep as concentric dominant as possible. Start stood in the middle of the hexagonal bar, holding the hands as appropriate, drive through the floor performing the concentric dominant movement, explode in the air by triple extending at the ankle, knee and hip, ensure to reach full extension, brace at the torso upon take-off and landing, land with correct mechanics ensuring no valgus is present whilst maintaining correct spinal integrity upon impact, land and reset.
Repeat Effort Hex Bar Jumps
Repeat effort hex bar jumps are performed by completing a set of hex bar jumps using a repeat action whereby the athlete lands, absorbs the kinetic energy, and rebounds utilising the stretch shortening cycle. Start stood in the middle of the hexagonal bar, holding the hands as appropriate, drive through the floor performing the concentric dominant movement, explode in the air by triple extending at the ankle, knee and hip, ensure to reach full extension, brace at the torso upon take-off and landing, land with correct mechanics ensuring no valgus is present whilst maintaining correct spinal integrity upon impact, land and immediately repeat the action in a tendon compliance action.