http://www.pponline.co.uk/ Peak Performance en http://www.pponline.co.uk/node/38241 A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting. http://www.pponline.co.uk/node/38241#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis coaching fitness training conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:41 +0100 alan_ruddock 38241 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38196 Sandbags are an effective low cost alternative to medicine ball. The Turkish get-up is an excellent exercise for developing core strength. http://www.pponline.co.uk/node/38196#comments exercise fitness training conditioning plyometric power strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38196 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38195 If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise. http://www.pponline.co.uk/node/38195#comments exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38195 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38194 Sandbags are an effective low cost alternative to medicine ball. An excellent exercise for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals. http://www.pponline.co.uk/node/38194#comments exercise fitness training conditioning plyometric power strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38194 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38193 Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, can be used over a range of distances and is an effective conditioning exercise. http://www.pponline.co.uk/node/38193#comments sprinting exercise fitness training conditioning plyometric power speed training strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38193 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38192 Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, plus it’s complexed with two-footed jumps for extra power! http://www.pponline.co.uk/node/38192#comments exercise fitness training conditioning plyometric power speed training strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38192 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38191 Sandbags are an effective low cost alternative to sleds and offer more weight variability than tyres. http://www.pponline.co.uk/node/38191#comments sprinting exercise training conditioning plyometric power speed training strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38191 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38190 Sandbags are an effective low cost alternative to medicine ball. http://www.pponline.co.uk/node/38190#comments exercise fitness training conditioning plyometric power strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38190 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38189 Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power. http://www.pponline.co.uk/node/38189#comments exercise fitness training conditioning plyometric power strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38189 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38197 Sandbags are an effective low cost alternative to medicine ball. This exercise can be used to develop rotational power which is important in many sports. http://www.pponline.co.uk/node/38197#comments exercise fitness training conditioning plyometric power strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38197 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38198 Sandbags are an effective low cost alternative to medicine ball. The up-chop develops whole body power in a direction that would not normally be trained but is often required in many sports. http://www.pponline.co.uk/node/38198#comments exercise fitness training conditioning plyometric power strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38198 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38206 The Squat Push Press is an excellent exercise which challenges co-ordination and force transmission from the lower body to upper body. http://www.pponline.co.uk/node/38206#comments exercise training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38206 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38203 Running is a unilateral activity meaning that at some point all weight is supported on one leg. The ability to generate force during unilateral movements is a big advantage in sports. http://www.pponline.co.uk/node/38203#comments running exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38203 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38202 The shoulder and upper body muscles contribute to around 30% of force production during running and have an important role in most sports, whether this by fending off opposition or performing a handst http://www.pponline.co.uk/node/38202#comments exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38202 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38188 Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power. http://www.pponline.co.uk/node/38188#comments exercise fitness training conditioning plyometric power strength training technique weight training Thu, 25 Oct 2007 19:21:39 +0100 alan_ruddock 38188 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38174 Challenges co-ordination by teaching quick lateral movements. This drill can also be used as an aid for teaching correct lateral movement mechanics. http://www.pponline.co.uk/node/38174#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis coaching fitness training conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38174 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38187 Sandbags are an effective low cost alternative to medicine ball. This exercise is brilliant for developing whole body power, especially upper-body power and coordination. http://www.pponline.co.uk/node/38187#comments exercise fitness conditioning plyometric power strength training technique weight training Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38187 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38175 One of the most common movements in sport is running side-ways on an angle. This drill helps develop lateral speed and changes in lateral direction. http://www.pponline.co.uk/node/38175#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis coaching fitness training conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38175 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38173 One of the more complex ladder drills, it helps develop co-ordinated quickness in two directions: forwards and back. http://www.pponline.co.uk/node/38173#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis coaching fitness training conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38173 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38172 A progression from the One Foot in Each Rung drill, challenges the speed of co-ordination of the athlete. http://www.pponline.co.uk/node/38172#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis coaching fitness testing conditioning plyometric power proprioceptive speed training technique Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38172 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38171 The most simple of ladder drills can be used for beginners and young athletes to teach them about moving quickly. The ladder drill can also be used to teach running mechanics. http://www.pponline.co.uk/node/38171#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis fitness training conditioning plyometric power proprioceptive speed training technique Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38171 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38170 Supplement your core speed and agility drills with this one that challenges accuracy and precision whilst moving the whole body quickly. http://www.pponline.co.uk/node/38170#comments exercise fitness conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38170 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38169 A simple yet effective drill for developing coordination and speed. Make sure athletes are able to perform the drill correctly before progressing. http://www.pponline.co.uk/node/38169#comments exercise fitness conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38169 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38168 Possibly the easiest of the Ladder Drills. Can be used as an introductory exercise to those new to ladder drills. http://www.pponline.co.uk/node/38168#comments exercise fitness conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38168 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38167 An excellent drill for developing co-ordination and timing. Have your athletes perform the movements correctly and with good technique before asking them to increase speed. http://www.pponline.co.uk/node/38167#comments exercise fitness conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38167 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38177 A combination of a lunge and shoulder press this exercise was designed to challenge co-ordination as well as strength of the lower and upper body during a dynamic movement. http://www.pponline.co.uk/node/38177#comments exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38177 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38186 Sandbags are an effective low cost alternative to medicine ball. This drill is excellent for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals. http://www.pponline.co.uk/node/38186#comments exercise fitness physiology training conditioning plyometric power strength training technique weight training Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38186 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38185 Sandbags are an effective low cost alternative to medicine ball. A great exercise to develop whole body power. You can adjust the weight of the sandbag to suit your strength goals. http://www.pponline.co.uk/node/38185#comments exercise fitness training conditioning plyometric power strength training technique weight training Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38185 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38184 If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise. http://www.pponline.co.uk/node/38184#comments exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38184 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38183 Sandbags are an effective low cost alternative to medicine balls. The lunge press throw is ideal for developing whole body strength and power. http://www.pponline.co.uk/node/38183#comments exercise fitness conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38183 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38182 Sandbags are an effective low cost alternative to medicine balls. The chest pass throw is ideal for developing upper body pushing power. http://www.pponline.co.uk/node/38182#comments exercise fitness conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38182 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38180 http://www.pponline.co.uk/node/38180#comments exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:38 +0100 alan_ruddock 38180 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38154 Another member of the “core-lifts” the Deadlift is seen as essential exercise within many strength and conditioning programmes. http://www.pponline.co.uk/node/38154#comments exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38154 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38150 The Calf-Raise is an important exercise in the development of the lower body. http://www.pponline.co.uk/node/38150#comments exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38150 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38149 Most exercises within sport and exercise require pulling motions and thus strength within the posterior chain. http://www.pponline.co.uk/node/38149#comments exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38149 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38148 The exercise is similar to the bench press but with exception that resistance bands are secured around the bar to add an extra load. http://www.pponline.co.uk/node/38148#comments exercise fitness training conditioning power strength training technique weight training Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38148 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38147 The bench press has traditionally been viewed as the gold standard for measuring upper body strength. This is probably as it recruits the major muscles of the chest, shoulder and arms. http://www.pponline.co.uk/node/38147#comments exercise fitness training conditioning power strength training technique weight training Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38147 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38146 The exercise is designed to improve the reactive ability and strength of the ankle musculature. http://www.pponline.co.uk/node/38146#comments fitness training conditioning plyometric power strength training technique weight training Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38146 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38145 Many athletes use the barbell squat jump as an exercise to develop lower body power. http://www.pponline.co.uk/node/38145#comments fitness training conditioning plyometric power strength training technique weight training Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38145 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38159 Similar to the Back Squat the Front Squat is a lower body exercise used to strengthen the leg muscles. Using varying loads it can be used for power, strength or hypertrophy training. http://www.pponline.co.uk/node/38159#comments exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38159 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38165 A progression of the two footed drill. Offers a greater strength and co-ordination challenge. http://www.pponline.co.uk/node/38165#comments exercise fitness conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38165 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38163 A variant of the snatch, the hang snatch focuses on the second pull and catch phases of the lift. http://www.pponline.co.uk/node/38163#comments exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38163 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38162 A variant of the clean, the hang clean focuses on the second pull and catch phases of the lift. http://www.pponline.co.uk/node/38162#comments exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38162 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38161 The Good Morning is an exercise that receives little attention but is an excellent way to develop the muscles of the posterior chain including the lower back, glutes and hamstrings. http://www.pponline.co.uk/node/38161#comments exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38161 at http://www.pponline.co.uk http://www.pponline.co.uk/video/ladder-drill-hopping-two-forward-one-back-38166 This drill is great for developing uni-lateral (one foot) coordination as it challenges the movement skills of athletes. Hopping drills are also great for developing lower leg strength and power. http://www.pponline.co.uk/video/ladder-drill-hopping-two-forward-one-back-38166#comments exercise fitness training conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38166 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38158 A more sport specific exercise than the Back Squat and Deadlift the lunge is an excellent exercise to improve strength and power in the lower body. http://www.pponline.co.uk/node/38158#comments exercise fitness training conditioning strength training technique weight training Thu, 25 Oct 2007 19:21:37 +0100 alan_ruddock 38158 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38134 http://www.pponline.co.uk/node/38134#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis coaching training conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:36 +0100 alan_ruddock 38134 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38137 Similar to agility drill 3, this drill offers a little more challenge to the co-ordination of the athlete by having them side-step in and out of cones before a sprint. http://www.pponline.co.uk/node/38137#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis coaching team sport training conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:36 +0100 alan_ruddock 38137 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38138 http://www.pponline.co.uk/node/38138#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis coaching training conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:36 +0100 alan_ruddock 38138 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38140 http://www.pponline.co.uk/node/38140#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis coaching training conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:36 +0100 alan_ruddock 38140 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38141 http://www.pponline.co.uk/node/38141#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis coaching fitness training conditioning plyometric power proprioceptive speed training technique Thu, 25 Oct 2007 19:21:36 +0100 alan_ruddock 38141 at http://www.pponline.co.uk http://www.pponline.co.uk/video/agility-drill-9-38142 This drill can be performed as part of a warm-up or as a separate agility drill. http://www.pponline.co.uk/video/agility-drill-9-38142#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis coaching training conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:36 +0100 alan_ruddock 38142 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38143 http://www.pponline.co.uk/node/38143#comments exercise fitness training conditioning power strength training technique weight training Thu, 25 Oct 2007 19:21:36 +0100 alan_ruddock 38143 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38144 http://www.pponline.co.uk/node/38144#comments fitness training conditioning plyometric power strength training technique weight training Thu, 25 Oct 2007 19:21:36 +0100 alan_ruddock 38144 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38133 This agility drill is great for learning to decelerate and rapidly change direction following a period of acceleration. http://www.pponline.co.uk/node/38133#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis coaching training conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:36 +0100 alan_ruddock 38133 at http://www.pponline.co.uk http://www.pponline.co.uk/node/38139 http://www.pponline.co.uk/node/38139#comments badminton baseball basketball cricket football rugby soccer training sprinting tennis coaching training conditioning plyometric power speed training technique Thu, 25 Oct 2007 19:21:36 +0100 alan_ruddock 38139 at http://www.pponline.co.uk