Unilateral Training Variations for your program

Description

This course is designed around teaching the importance of adding unilateral lowerbody (1 Leg) variations to your training programs. It will go over various exercises you can add to your program regardless of equipment available. These are practical progressions and applications you can add regardless of equipment available or facility limitations.

Lessons

1 Chapter 1: Why Unilateral Training? 2:19

Chapter 2 Unilateral Prehab Exercises

2 Four Corner Touch 1:11 3 Single Leg Snapdown 0:44 4 Single Leg Snapdown Lateral 0:42 5 Forward/Backward Hops 1:04 6 Lateral Medial Hops 0:59 7 Single leg Jump to Surface Forward/Backward 0:58 8 Single Leg Jump to surface Lateral 0:27

Chapter 3 Pistol Squat Progressions

9 Pistol Squat progressions 1&2 1:02 10 Pistol Squat progressions 3&4 1:26 11 Pistol Squat Progression 5 0:28

Chapter 4 Skater Squat

12 Skater Squat Progressions 1:59

Chapter 5 Split Squat Progressions

13 Split Squat Progression 1 0:52 14 Split Squat Progression 2 1:24 15 Split Squat Progression 3 0:52 16 Split Squat Progression 4 0:58 17 Split Squat Progression 5 2:13

Chapter 6 Unilateral Jump Variations

18 Skater Jump Lateral/Height 0:51 19 Split Squat Jump 1:01 20 Split Squat Cycle Jump 0:19

The Coach

Deerick Smith

Coach Deerick Smith is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. He was recently awarded the Region 2 Strength Coach of the year award by the National High School Strength Coaches Association. He currently serves as the Director Of Strength and Conditioning and Assistant Athletic Director at Southside School District.