Single leg explosive power is a trait that can really separate an athlete from the competition. But this trait is often undertrained because of the difficulty in progressively overloading an athlete in an unstable position. This weeks Speed Drill of the Week is the RFE (rear foot elevated) DB Single Arm Snatch. This movement is safe for intermediate to advanced athletes because: • The rear foot provides enough stability that the athlete does not have to be overly concerned with balance, while primarily maintaining the load on the front foot • The load is limited by the single arm and relatively easy to dump if an athlete gets overly ambitious. Some key coaching cues with this movement are: • Jump and punch (to emphasize the explosive nature of the movement) • Zip the coat, punch the ceiling (to keep the load close to the body) • Push the ground away from you (to get the athlete to drive the whole foot into the ground) • Stick it like a statue (to emphasize the sticking the front foot back in the ground and a strong lockout in the arm) #psti #mostathleticgyminamerica #speeddrills #speedtraining #oly #olympiclifting #olympicweightlifting #weightlifting #powertraining #athletes #runfaster #jumphigher #plyos #jumptraining #snatch #fit #fitness #fitspo #gym #speed
Posted on: Thu, 07 Aug 2014 00:09:59 +0000