Physical Preparation — Power
Hang Clean
Simplified version of the power clean starting from above the knees to work on explosive hip extension.
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Intermediate
Articles tagged "Intermediate"
126 articles
Plyometrics — Upper Body
Medicine Ball Overhead Backward Throw
Explosive medicine ball throw over the head backward to develop full-body extension power.
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Plyometrics — Lower Body
Lateral Bound
Unilateral lateral bound to develop lateral power, ankle stability, and dynamic proprioception.
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Sport-Specific — Preparation Circuits
Tennis/Badminton Circuit
Physical preparation circuit for racket sports focused on reactivity, rotation, and court endurance.
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Rehabilitation & Postural Correction
Hip Airplane
Rehabilitation exercise targeting moyen fessier and rotateurs de hanche for postural correction and joint stabilization.
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Mat Pilates Fundamentals
Side Kick Series
Series of three Pilates exercises in side-lying position targeting abductors, adductors and lateral core with varied leg movements.
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Complete Corrective Programs
Strong Knees Program (15 min, 3x/week)
Complete corrective program targeting vaste médial and moyen fessier with a structured exercise sequence for progressive and lasting results.
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Sport-Specific — Preparation Circuits
Recommended Plyometric Volume
Guide to recommended ground contacts per level for safe and effective plyometric programming.
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Physical Preparation — Agility
T-Drill
T-shaped course combining sprint, lateral shuffle, and backpedal to assess and develop multidirectional agility.
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Mat Pilates Fundamentals
Swimming
Pilates exercise mimicking the crawl stroke to strengthen the entire posterior chain with alternating arm-leg flutter kicks in prone position.
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Physical Preparation — Agility
Agility Ladder — Icky Shuffle
In-in-out agility drill with lateral movement to improve coordination and foot-switch speed.
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Plyometrics — Lower Body
Drop Lunge Jump
Explosive reverse lunge with jump to develop vertical propulsion power from a unilateral position.
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Physical Preparation — Speed
Resisted Sprint (Parachute or Band)
Sprint against resistance with a parachute or elastic band to develop acceleration power.
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Plyometrics — Lower Body
Box Jump
Explosive jump onto a box to develop lower body power and neuromuscular coordination.
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Physical Preparation — Agility
5-10-5 Drill (Pro Agility)
Lateral agility test with sprints and quick direction changes over 20 meters total.
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Physical Preparation — Power
Push Press
Standing press with leg drive to push the barbell overhead with power.
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Plyometrics — Upper Body
Medicine Ball Rotational Throw
Explosive rotational medicine ball throw against a wall to develop trunk rotational power.
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Sport-Specific — Preparation Circuits
Plyometric Recovery
Recovery principles between plyometric sessions to optimize adaptations and prevent injuries.
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