Coaching Movements

Question 1

Explain the CHECKLIST an athlete should go through when performing the SQUAT.

Details for each

Answer 1

1. Set the bar on your back, just under your shoulder blades (the spine of your scapula) and resting on top of your posterior deltoids
2. Grip the bar (thumbs over grip) as close to your shoulders as comfortable. Just outside shoulder width is ideal, wider if you are less flexible.
3. Drive your elbows slightly back and up
4. With your feet in their normal stance (heels under shoulders, feet 30° out), brace your core and unrack the bar. Take a few steps back.
5. Re-set your feet.

Note- to cue your knees over your toes, you can externally rotate your femurs.

Note - to cue maintaining lumbar flexion, anteriorly rotate your pelvis by sticking your butt out.

6. Look at the floor 4 feet in front of you and keep your eyes there.
7. Squat down, initiating the movement by unlocking the hips and knees. Focus on keeping the knees out on the way down and up.
8. Once you hit the bottom position, don’t pause, drive your hips UP.

Question 2

Explain the SET UP for the SQUAT+ HIP DRIVE

Answer 2

1. Place your heels at shoulder width.
2. Point your toes out about 30 degrees.
3. Find a spot about 4 (~1.5yds) feet away on the ground and look right there the whole time.
4. Place your hands together, squat down and put your elbows on the inside of your knees.

Note - You want to squat down until your hips is just below your knees.

6. Use your elbows to drive your knees out.

Note - the goal is to have your thighs in line with your feet.

7. Now stick your chest out and We want a flat line from your head to your butt.

Note - Lumbar spine has a tendency to flex (round), so focus to keep that in extension.

8. Make note of what this position feels like. This is the position we want to be in at the bottom of the squat.
9. Now, imagine there’s a chain hooked to your sacrum (the lowest point on your low back) and it’s pulling directly UP. This is the initial movement from the bottom of the squat.

Note - if you have a partner, have them place their hands on your lumbar spine and stand up by driving up directly against their hands (using your hips).

Note - notice the maintains it’s angle (~45 degrees, though this varies) for the first part of the lift.

10. When we get to the top our knees should be straight (full range of motion.

Question 3

Explain the CHECKLIST an athlete should go through when performing the DEADLIFT.

Details for each

Answer 3

Every rep starts at step 6.

1. Set your feet right under your hips, with your toes pointed slightly out.
2. Step under the bar, placing the barbell directly in the middle of your foot (about an inch away from your shins).
3. Keep your legs straight and bend down to grip the bar. Grip the bar just outside leg width with a palms down grip.
4. Shove your knees so they are in contact with the elbows and parallel to your feet.

Note - at this position, the front of your arm and the front of your elbow should be flush (level).

5. Unlock the knees, letting them come forward until they make contact with the bar.
6. Squeeze your chest up by driving your rib cage up until a straight line occurs from the top of your head to your sacrum.

Note - a common issue is lumbar flexion (rounded lower back) at this point. Make sure you are in lumbar extension (flat back).

7. In the bottom position, find something to look at that will put your neck in a neutral (in line with your spine) positon.

Note - on the pull, advanced lifters may want to hold their breath throughout the movement. This is to help create abdominal pressure (like when someone is going to punch you in the stomach).

8. Press your feet through the ground, maintaining this spinal position.

Note - the bar should move in a line perfectly straight up. It should drag across your shins and then your thighs.

9. At the top of the lift, your body should be in a straight line. Hips and knees extended, spine a neutral position (not hyperextended).
10. The way down should be the exact opposite as up, just faster. Unlock the hips and knees first, then shove your hips back.

Note - perform this slower until you learn it.

Question 4

Explain the CHECKLIST an athlete should go through when performing the BENCH.

Details for each

Answer 4

1. Lay down on the bench so that your eyes are directly under the bar.
2. Grip the bar (thumbs around) with a width that permits your forearms to be vertical in the bottom position of the bench press.

Note - With a standard barbell, this position is about a hand width outside of the neural.

3. Feet are planted flat on the ground.
4. Have a spotter assist you with the lift-off and allow the bar to naturally come into balance over the shoulder joint.
5. Squeeze your shoulder blades together and push your chest up. You should have a slight arch in the low back.

Note - The ‘chest up’ position is assisted by using your quads and heels to push your butt up towards your upper back, ensuring the slight lumbar curve.

Note - Tension should be generated throughout the entire body (as with all core exercises).

6. Bring the bar down to your chest so it makes contact 3-4 inches (8-10cm) below the shoulder. This should be on your sternum.

Note - Allowing the bar to bounce off your chest gives extra assistance, making the lift easier. If you are doing this, save this for only your working sets. Pause at the end ROM for all warm-up sets to strengthen those muscles.

7. Raise the bar back up to the lockout position (step 4).

7.

Question 5

Explain the CHECKLIST an athlete should go through when performing the PRESS.

Details for each

Answer 5

1. With the bar racked about sternum height, place your hands on the bar at a width that keeps the forearms vertical.

Note - We want to be just outside the shoulders. Wide grips do not allow for a full range of motion.

2. Once you have the width set, rotate your hand so your thumbs are pointing down at a 45° angle, grip the bar, and drop the elbows to get into the starting position.

Note - You should be squeezing your armpits closed in this position.

3. Unrack the bar and take 2-3 steps back. At this point your elbows should be slightly in front of the bar.
4. Set your feet at a comfortable width (the specific width is not important). Generally hip/shoulder width works well.

Note - Take a nice big breath and hold it before each rep.

5. With your chest up and out and eyes locked on the wall in front of you, shove your hips forward, keeping your back rigid.

Note - This movement helps to point your chest more towards the ceiling (fishook posture) and allows the bar to go vertical without hitting you in the face.

6. After your hips move forward, they will rebound back. Do this a few times without pressing the bar to learn the movement. Right when you bounce back from that rebound, press the bar up and overhead.
7. Once the bar goes over your head, get under the bar by pushing your head & torso forward to complete the movement. At the end position (the top), the barbell should be just over the back of your neck.

Note - The top position should have the bar directly over the midfoot and shoulder joint. Elbows should be locked.

8. End each rep by shrugging your shoulders upward, as if you’re never finished pushing the weight up.
9. On the way down, push your head back so you don’t drop the bar on your head.

Question 6

Knee Pulls

Answer 6

1

Question 7

Quad Pulls

Answer 7

1

Question 8

Scoops

Answer 8

1

Question 9

Lateral Lunge

Answer 9

1

Question 10

SL RDL

Answer 10

1

Question 11

World’s Greatest

Answer 11

1

Question 12

Frankensteins

Answer 12

1

Question 13

A March

Answer 13

1

Question 14

Hip Openers

Answer 14

1

Question 15

Side Run

Answer 15

1

Question 16

Carioca

Answer 16

1

Question 17

Back Pedal

Answer 17

1

Question 18

A Skip

Answer 18

1

Question 19

A 1, 2 Pause

Answer 19

1

Question 20

B Skips

Answer 20

1

Question 21

Build Ups

Answer 21

1

Question 22

10yd Burst

Answer 22

1

Question 23

Tempo Runs

Answer 23

1

Question 24

SL Line Hops (Linear)

Answer 24

1

Question 25

SL Line Hops (Lateral)

Answer 25

1

Question 26

Add plyometrics, COD, Speed

Answer 26

1