EXERCISE OF THE WEEK: Pop-Ups

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Updated: October 3, 2018

2 MAJOR GOALS OF THIS EXERCISE:

FULL HIP FLEXION

The KEY COMPONENT of a jump is rapid hip action. This drill teaches full hip motion to load the jump – not just by bending knees! The athlete is forced to load the hips all the way to the heals, which provides a tactile feedback.

VIOLENT HIP EXTENSION 

If you don’t fire the hips to full extension you will not be able to execute this drill. After we’ve loaded the hips, the next step is to train full and violent extension. GET TALL!

PROGRAMMING

  • Use this exercise as a movement preparation exercise between a warm-up and plyometrics…5-10 REPS
  • A great exercise to teach hip movement during explosive extension.
  • To make this exercise easier…Attach a band to the top of a squat rack and hold onto the band for assistance.
  • To make this exercise harder…use a PVC pipe in a back squat position to take the arm action out of the jump or hold a dumbbell in a goblet squat position to add resistance.

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