Speed Glute Ham Drops
Coaching Points
- Drive Through the Big Toe: Emphasize the importance of pushing through the big toe during the concentric phase of the movement. Instruct the athlete to actively engage the muscles of the foot and lower leg to generate force and drive the movement upward.
- Engaging the Hamstrings: Utilize the strength of your hamstrings to pull yourself back off the band and return to the starting position. Focus on engaging and activating these muscles throughout the exercise to optimize performance.
- Maintaining Alignment: Pay attention to maintaining proper alignment of your hips, shoulders, and knees throughout the exercise. This ensures optimal biomechanics and reduces the risk of injury. Keep your body in a straight line and avoid excessive rotation or tilting.
- Speed and Repetitions: Perform the exercise with speed and aim for quick repetitions. Emphasize explosive movements while maintaining control and proper form. Focus on the quality and speed of each repetition to maximize the benefits of the exercise.
- 3 Way Foot Position Integration: Incorporate the concept of 3 Way Foot Position Integration for Athletes Posterior Chain Series. This involves using three different foot positions or movements during the exercise to target and engage different muscles of the posterior chain. These foot positions may include variations such as inversion, eversion, and neutral. The specific foot positions will depend on the exercise and programming.
- Integrated Foot Shift-Posterior Chain Series 4.0: Integrate foot shifts into the exercise to further challenge and engage the posterior chain muscles. These shifts can be performed dynamically.
- Angular Shank Loading Model – Posterior Chain Series: Incorporate the principles of the Angular Shank Loading Model for the posterior chain series. This model focuses on generating force and power through the shank or lower leg during movements that target the posterior chain muscles. Emphasize proper foot placement, ground contact, and driving force through the glutes and big toe to optimize performance.