Acceleration

• Establish key positions: standing start, opposite arm/leg, push from front foot, body lean and high knee lift.

Change of Direction

• Establish good knee alignment and pre-planned body lean to help travel in the desired direction.

Agility

• Practice of efficient change of direction after responding to external stimuli.

Deceleration

• Achieve heel-toe action when stopping with feet planted ahead of centre of mass.

Landing | Stability

• Establish flat foot landings. Achieve good hip, knee and ankle alignment.

Programme 1 - Focus  

Programme 1 - Focus  

Acceleration

• Maintain "stiff" ankles (toes-up)  and establish powerful linear arm drive and "stabbing" action down & back.

Change of Direction

• Establish sharp shin angles and efficiency incorporating accelerations.

Agility

• Improve pattern recognition,

• multi-planar coordination and reactions.

Deceleration

• Establish ability to chop strides, stiffness and being able to alter body positions from deceleration to acceleration.

Landing | Stability

• Improve stiffness and establish stable multi-directional landings.

Programme 2 - Focus  

Programme 2 - Focus  

Acceleration

• Improve "switching" of the limbs with intent and piston action down & back.

Change of Direction

• Improve angular change of direction and the ability to "load & explode".

Agility

• Achieve positions under pressure, improve decision making and focus.

Deceleration

• Improve stopping in different movement planes and efficiency moving from deceleration to backpedalling.

Landing | Stability

• Improve single leg stability and stiffness when landing more complex jumps.

Programme 3 - Focus  

Programme 3 - Focus