How do you start an athlete with power development progressions ?

Question

Bryan Meyer · Answer

How do you start an athlete with power development progressions? What I like to call is functional power stuff, so bodyweight type stuff. So athletic stance, a very simple one is you just start, I guess they call them squat drops, I call them athletic stance, where you start with your feet together and then drop into a 90-degree squat, see if you can hold that. You can do tempos, you can go up-down quick, you can do frontal plane, side to side, forward-backward, transverse, twist and come back, and just work on trying to keep that pillar or that base as tight as you can and then progress that to single leg. And the athletic stance drops on single leg are pretty demanding, you know, for the moderate average athlete. So you just stand on one leg, your knees locked out, and drop down as fast as you can, keeping trying to get to that 90-degree angles, keeping the knee in the middle, not letting it come in and get down to that squat position, but on one leg, hold it for maybe two or three seconds, come up, and then repeat it again. And you can add tempo to that, you can add holds, you can add shifts. So you would shift from one leg to the other if you're on two legs, so you drop down on two legs, shift to the left, hold for a second, stand up only through your left, go back down, shift to your right, stand back up through your right. Just a lot of different progressions that you can do, but start with what you know they can do and then progress them from that. So that's where I start with my power progressions. They're fun, you can make games out of them and whatnot, and it helps the athlete with body awareness too. So hope that helps!

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"How do you start an athlete with power development progressions ?"