Dryland Dynamic Strength (partner edition)
By Kurt Jepson & Pete Vordenburg
It`s July and the training season is well under way. This can be a challenging time frame for coaches, especially young coaches. As the work load gets more strenuous and the temperatures rise, keeping a fresh approach to strength exercises is important to avoid athlete “apathy” and maintain focus.
Game play in pairs or small groups can add a fun twist to training while still addressing functional conditioning. In the following examples, the athlete will need to target correct body position, timing, balance, and movement patterns. They will rely on “intrinsic” cues (proprioception and kinesthetic awareness) and “instantaneous” feedback (i.e. did the prop or partner fall) as it relates to successful task completion. Did I say FUN yet?
Most of these drills are very entertaining in a group setting. Coaches can be as inventive as they wish with races, relays, obstacle courses, or adding bands, balls and other props to the exercise. Dosage can be designed around reps and sets, distance travelled or time duration.
The exercises address core and hemi-pelvis rotational stability, cross body reciprocal activation, postural position sense and upper spine/ scapular dynamic stability to name a few. Did I say FUN yet?
1. Book on back crawling races in quadruped, prop must not fall off.
2. Partner wheelbarrow races, alone or relay teams.
3. 90/90 Partner chair sit lateral walking, may add exercise bands.
4. Partner plank push ups (one holds plank while the other does push-ups, alternate).
5. Lunge medicine ball pass (short distance for reaction time, long for power production. Static or dynamic lunge options.
6. Unilateral bridge with alternate foot touch. Hands on chest to enhance rotational challenge.
7. Dynamic leg press and push- ups.
8. Mirrored “get ups” from prone. Start lying on ground, race to get up. Single effort or reps.
“Enjoy the process!” (Coach P. Vordenberg)