Casey Bass: Well as you can see we're at the top Dog Sports where we'll meet with Coach Lou and coach Crissy and learn how to be more explosive today on Clubhouse Gas.
Lou: I'm Coach Lou. This is coach Crissy. We've Conner, Kevin, Kathryn and Carlo. What we're working on today, we're working on Olympic lifts and plyametric exercises. What we're looking for in our Olympic lifts, any Olympic lift that should you know I am looking for, being very explosive, being very explosive while using great form. Also what we're doing plyametric exercises as not they were looking to be explosive. It is important that you're explosive because when you are playing whatever sport that is you're playing, you want to be the most explosive athlete on the field.
Now, we notice some things we're looking for in the form, when they're doing their cleinge, you want them to start with your feet shoulder width apart, total straight ahead. Kevin feet shoulder width apart, feet shoulder width apart, so each shoulder ahead, looking up. Alright, you want to keep the bar close to your shin so that when you're driving up, you're going in a straight in line, trying to get the weight all the way up to the sky. So the most important part is when you start in heel, you slow straight up, alright. Bring your hips to the ball, once the bar goes high, I want you to drop and roll alright. Jump stroke and drop, that is what we say, as when I am coaching to you. Jump, stroke at the top and a drop it underneath, okay? Let's try it, excellent, good.
Now, as a coach what I'm looking, I'm for trying to make sure that his feet are a little wider than shoulder width apart because if his feet are going wider than his shoulder width apart, he is losing his power. Now, you're going to have working on being the explosively one. Any sport that you're playing, you think about your sport, you get most of your power, your base, from being shoulder width apart, alright. Feet shoulder width apart. So this is the same thing we're mimicking here in this exercise. Can I get one more right Carl? Excellent!
Now, Kathryn is a basketball player. I want to talk about the importance of all athletes doing Olympic lifting. Olympic lifting has improved them to A, work on range motion better. Working on ranging motion is a full body exercise from the calf muscles all the way up to shoulders. You're working your --all four muscles roots but she is a basketball player and when she is working on her jump sets. So when she is doing her clings, I am telling her, I want you to focus on exploding up like you're going through your jump sets.
So now we should go to take her jump set in the game. She is exploding up through basically the same thing she knows when she is going to cling. Can you give me a couple of reps Kathryn? Keep the Bar close to your shin, alright, close to your shin. Excellent, excellent! Now, I want you to take one foot step in front of you, keep your feet shoulder width apart. Ready? Go! Alright!
Conner, being that he is 13 --like I said before we like to focus on lighter weight, more reps with him, we try not to go with the young kids, we try to make a at least 15 reps. Alright so we try to select their weight according to doing 15 reps. We're kind of right now working, still working on explosive movement but now continuing 5 bit trucks which is a progression to his cling. So you did 5 bit trucks now you can just cling. Now, the last thing he is going to do is forward squat. He is going to do the forward squat and that is going to help build him up to the point when he is doing his cling. Nice, thank you Conner.
Now, we work it on long jumps on verti-backs. Guys I want you to take your knee going out in control, take your knee back to the ground. Little to the ground, you slow it up, alright. We slow it up using your arms and you'll be coming up just like we do in our slot jumps, I want you looking up as well, okay? Let us do five, let us do three on each leg, okay? Ready? Go!
Excellent, take it down slowly, slow down, slowly, slowly, there you go, way to go. You slow all the way up forward. Slowly! Now you don't have to pound this around and just --Soft land your legs and what happened? Soft landing! What are you doing, soft landing! It is an important key to doing soft landing is it take --help take care of your knees better. You want to make sure that when your landing go toe to heel alright, that is very important.
Now, if you don't have a verti-backs at home, there is other things you can do. You can do stadiums, tough jumps, bath-jumps are the same exercise without the resistance. Part of the resistance is just to give the results faster.
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