Sled Pull and Burpee Broad Jump

Demonstrate each of these teaching points as your discussing them with your athletes. Sled Pull: . Stance: Square your shoulders and hips, brace your lats and abs. Reach past the front line as far as you can while staying inside your box. Leverage Your Weight: Tension the line and sit your hips back until you feel the sled start to shift. Then drive your legs to get the sled moving. As the sled starts to move, begin walking backward, leveraging shoulders away from the sled. Know your steps: How many can you take before you step out of the back of your 2 meter box? 5? 6? or a different number. Get used to working with that exact number of steps on every rep. You want a long pull, but you also want to avoid getting penalised. Find your sweet spot. Breathing: Focus on your breathing, long, steady, deep breaths. Cycle Rate: Focus on your cycle rate. The longer the sled sits still, the longer the station will take, so minimise the breaks between pulls, working with cadence to get to your next pull. Rope Management: Keep the rope outside your hip when you pull, and throw it to the ground just outside your foot at the end of each pull, so it piles up neatly. This helps you keep your lane clear so you have no obstructions to trip on and you can focus on pulling fast and hard

Burpee Broad Jumps: . Bring the ground to you: Don’t dive at the ground, but rather hinge your hips and reach to the floor. Use your energy to rise back up, but rebounding off the ground, rather than laying on the ground. Choose your style: Jumping allows for a quicker cycle rate, but requires more energy. It also reduces the distance on each of your jumps. The step up requires great hip mobility, but keeps the heart rate lower and allows for a bigger jump. Planking a knee and then stepping up makes it easier on the upper body and keeps the heart rate in an even more manable position. No Happy Feet: Avoid stutter steps, misaligned feet and jumping or landing on and off one foot. All jumps require both feet to move in unison. Keep Moving: The best way to improve your burpee broad jump time is to avoid stopping. Just keep moving. If you maintain forward progress, you will have a much quicker time. Remember to breathe. It’s easy to hold your breath, so train with the two breath method. Two full breaths on every rep. Breathe in as you begin to descend to the ground, breathe out as you drive up, breathe in as you step to your feet, breathe out as you jump