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THE KPSP BLOG

This short bound can be useful for developing jump power and acceleration. I love that it involves a double and single leg jump. Also, it’s a fun movement to perform if you’re looking for a different bounding variation to add/switch up from your training. It’s even better if you have a sandbox to jump into
Stability Ball Reverse Hyperextension Here’s a movement that you can add to your training to help strengthen the posterior chain, and build stronger and bigger glutes. For example, a stronger butt = stronger Deadlift = faster sprint😉. When performing this movement, you want to minimize overarching the lower back by bracing the abs and squeezing
The Single Leg Depth Jump is another great movement that can improve eccentric strength, reactiveness, and ability to explode on one leg. How to perform: Step off from a box, bench, or an elevated platform (start from a lower height). Instead of stepping straight down, you want to step off at a 30-45 degree angle to create
We all know that speed plays a key role in sport performance. Speed is also a learned skill. Before sprinting maximally, it’s important to structure your speed warm-up so that it strategically “ramps” you up towards your training sessions. With the proper progression, it’s easy to learn and improve your sprint mechanics to run faster. Here are

How to Do The Big X-Band Walk

Here’s a great total body activation movement. This movement fires your glute medius and also the entire posterior chain. Plus, most people neglect the frontal plane (lateral movement) during their workout. Try adding them into your warm-up or pair them with your squats, deadlifts, chin-ups, etc. Give it a try! Check it out below:
Warm-ups should be simple, effective, and efficient. It should include movements that give TONS of benefits. There’s nothing better than adding quadruped movements (fancy word for being on your hands & knees) to your warm-up to unleash your inner animal. Here are the 3 quadruped movement: 1. BIRD DOG Proper execution of the Bird Dog can improve hip
Sometimes all you have access to are a pair of dumbbells in the weight-room. BUT that is all you need to get the job done! Dumbbells are very versatile! They provide many variations to achieve different training goals. Specifically for improving power, here are 6 movements you can do to improve your vertical jump and
When it comes to improving change of direction speed and quickness, the most under-utilized tool is the low-box. The low-box has many benefits: it can be used as a tool for low level plyometrics, it can improve balance and stability around the foot, and develop proper lateral acceleration and deceleration mechanics. Here’s a great drill
Anytime we are talking about increasing your vertical jump, the most effective plyometric exercise to do is the Depth Jump. If done correctly, this can add a few inches to your vertical jump in a short amount of time. The Depth Jump is also often poorly performed by athletes. They are sometimes performed with too
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