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Free jumps and hops, here we want to work on our quick disc, using a little plyometrics.
Start with ankle flips—keep the body tall, and straight as you jump spring from foot to foot. Pull the toes up, and bounce of the front part of the foot. It is like a spring board. Get that springy bouncy action. This teaches the foot to put more force down into the ground. Keep the hips tall and legs straight.
Ankle skips—same body position, tall, leg straight. Now you are going to pull that toe up and do a skipping rhythm, it is a two-bounce. Pull the toe up; snap it down to the ground. This gives us that bouncy, quick feel that we need to respond to the stimulus of the ball. We want to be quick, we want to be explosive. We want to have more time to concentrate on making great throws. This will help to get us in the spots as fast as possible. This will give us more time to hit the people we need to with cut offs and at the bag.
Pogo hops—we want to get a good pop-off the ground here. These are quick little jumps, pull the toes up, get off the ground. We want to have a little bit of explosiveness in there. Keep the hips tall and lock in your posture.
Russian short hops--bend the knee and the hip, rapid fire hops. As fast as you can pick the foot up, put it back down—quick, quick, quick. Down and back is one repetition. Do three sets of three repetitions.
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