This course focuses on learning how to safely increase load in various exercises targeting the basic human movement patterns. In particular, students will learn the: front squat, deadlift, bench press, shoulder press, chin-up, seated row and kettlebell swing.
Target population: Adults (18-65), healthy
- Course Instructor: Graeme Thomas
- Lab Instructors: Sarah King
- Lab Technician: Christian Caissie, Jasmine Collins, Avi Verma
- Semester: Two
Lab Sections:
- Section 1: Wednesday 12 – 2 PM
- Section 2: Tuesday 8 – 10 AM
- Section 3: Monday 12 – 2 PM
- Section 4: Thursday 4- 6 PM
- Section 5: Wednesday 8 – 10 AM
- Section 6: Friday 4 – 6 PM
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No completed lab exam rubrics currently available
No completed lab exam rubrics currently available
No completed lab exam rubrics currently available
Course: PHRE 5003 - High Performance Training | Movement Pattern: Lower Body | Target: Quadriceps | Synergist(s): Gastrocnemius, Gluteals, Hamstrings |
Exercise | |
Regressions: | | Progressions: | Depth Jump |
Key Teaching Points | Expectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456] | [579] |
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Description: | Box jumps are a plyometric movement designed to improve explosive power, therefore when prescribed should be limited to sets of 6 reps or fewer, with each jump done explosively and with perfect technique.
- Begin with a box of an appropriate height 1-2 feet in front of you. Start with chest up, knees slightly bent and not caving in, athletic position with feet shoulder width apart.
- Perform a short squat in preparation for jumping, swinging your arms behind you.
- Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- Land on the box with the knees bent, absorbing the impact through the legs, landing in the same position as you took off from. You should NOT be landing in a full squat position. You can jump from the box back to the ground, or preferably step down one leg at a time.
Common Errors
- Lifting the knees to almost chest height in order to land on a high box (a sign of great hip mobility (flexion), not jumping power).
- Landing heavy (high stress in shin/ankle).
- Landing with valgus knees (particularly female athletes).
- Rapid fire box jumps involving rebounding off the box (landing in a high stress position for the achilles).
- You see this most often when using box jumps as a conditioning tool (significant injury risk).
- Standing too close to the box and catching the shins on the front of the box.
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Common Error(s): | Valgus knees |
Spotting: | |
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