The glute ham roller hamstring walk is a concentric-only finisher that torches the hamstrings while doubling as prehab and injury-prevention work. Because it emphasizes knee flexion without heavy eccentric loading, it’s one of the few hamstring exercises you can program in-season without adding soreness. Learn how to set it up, coach it, load it, and program it for athletes in any sport.
The three-way ankle is a resistance-band complex that trains ankle inversion, eversion, and plantar flexion to strengthen the peroneals and lower leg. Ideal for ankle sprain rehab, return-to-play work, and shin splint prevention, this simple band exercise builds the stability athletes need to stay healthy. Learn the setup, coaching cues, common mistakes, and programming from strength coach Brandon Smitley.
Learn the offset kettlebell drop and catch lateral lunge, a powerful deceleration and change-of-direction exercise that teaches athletes how to plant, brake, and stop efficiently. Brandon Smitley of THIRST Gym in Terre Haute, Indiana breaks down the biomechanics, coaching cues, common mistakes, and programming for wrestlers, combat athletes, and anyone looking to move more athletically. A must-know drill for building resilient, injury-resistant change of direction.
The lateral lunge with plate reach is one of the best teaching exercises for building frontal-plane movement, hip control, and clean lateral mechanics. Learn how the plate counterbalance unlocks proper depth, why a light 5–10 lb plate beats going heavy, and how to coach foot position, knee tracking, and programming for athletes and general fitness clients alike. A simple, low-cost drill that lays the foundation for goblet and sandbag lateral lunge progressions.
The single leg barbell RDL is a powerful posterior chain exercise that builds glute and hamstring strength through the eccentric range of motion while developing the hip stability needed for athletic performance. Learn proper form, muscles worked, and programming recommendations for adding this single leg hinging variation to your training. Using a barbell allows you to load the single leg RDL more aggressively than dumbbells or kettlebells, making it an ideal progression for serious strength athletes.
Single leg lateral hops are a foundational plyometric exercise that develops lateral power, ankle stiffness, and reactive strength for athletes at all levels. Learn proper technique, avoid common mistakes, and discover how to progress from this beginner-friendly movement to advanced lateral plyometrics that enhance sports performance. Perfect for youth athletes, team sport competitors, and anyone looking to improve lateral movement, change of direction speed, and frontal plane power development.
Single leg forward hops are an essential plyometric exercise for developing reactive strength, hip stability, and unilateral power that directly transfers to sprinting, jumping, and athletic performance. Whether you’re a coach working with young athletes who need foundational movement skills or training advanced competitors who require dynamic warm-up drills, this low-impact bodyweight exercise builds the explosive qualities and lower leg resilience critical for athletic success. Learn proper technique, common mistakes to avoid, and how to program forward hops effectively across all skill levels.
Single leg hops in place are the foundational plyometric exercise every athlete needs to master before progressing to advanced power training. This comprehensive guide breaks down the biomechanics, programming strategies, and progression principles behind this deceptively simple movement that builds ankle stability, hip control, and unilateral force production. Whether you’re coaching young athletes or incorporating dynamic warm-up drills for elite performers, learn how to properly implement single leg hops to develop tendon resilience, reactive strength, and injury-resistant movement patterns.
The half kneeling pallof press with What’s That Strap is an advanced anti-rotation core exercise that builds exceptional trunk stability and rotational resistance using a cable machine. This comprehensive guide covers proper setup, execution mechanics, and programming strategies for this functional core training movement that benefits athletes, powerlifters, and anyone seeking to develop genuine integrated core strength. Learn how the specialized strap attachment reduces wrist strain while maximizing oblique activation and deep core engagement in this asymmetrical stability exercise.
Discover the 10 essential resistance band exercises every athlete needs to build explosive power, improve speed, and enhance athletic performance. From band assisted vertical jumps and resisted sprint training to core stability work and upper body power development, these resistance band exercises provide a complete training system for athletes at every level. Learn proper setup, execution, programming strategies, and how to maximize results with minimal equipment for strength and conditioning anywhere.