READY TO LIFT
(continued)

  Try and pick a spot on the floor for the medicine ball to hit so that the bounce is the same each time. Speed up the delivery every two to three passes and try to increase the height of the bounce.

Verbal Cues:

  • Maintain a steady and consistent position throughout the movement without any collapse in  
     the pelvis.
  • Keep the front knee in a straight, up position without letting it collapse.
  • Maintain an erect spine and move the arms in a diagonal pattern.

SOLID SQUATS

  To effectively perform a squat, an athlete's hips need to be ready for deep range of motion, and the knees, ankles, and feet also require a warmup. In addition, the core must be prepared to balance and support weight. To warm up for this lift,  we have our athletes complete two very different prep exercises:

Acro Roll Out:

  This is a dynamic movement with stabilization, which promotes bilateral hip extension in the presence of an actively stabilized core. Having an athlete roll out on Acro wheels stimulates balance and core reactions to stabilize the pelvis  while the hips go through the range of motion required of squatting movements. (See Figure Three, at top right.)

Instructions:

  Start in a quadruped position with knees shoulder-width apart. Toes should be pointing down and hands a little wider than shoulder width. Hips should start over the heels with hips and knees in a flexed position. Slowly roll forward with the Acro wheels while maintaining hand and arm-width positions and lower your hips to neutral or 0 degrees. Keep toes pointing straight down. Return to start position.

Verbal Cues:

  • Maintain a tall and erect spine without any lag at the hips or core.
  • Keep shoulders and scapula movement within position.
  • As movement improves let arms increase flexion while taking the hips to neutral position.

Squat with Tubing:

This is another dynamic movement with stabilization. The tubing assists in two ways with movement prep for the squat. First, the anterior weight shift supports the technique by stimulating plantar

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