Simple and Effective Progression for Drilling Proper Jerk Footwork

 

by Cody Looney

Setup:
Athlete starts in the “Jump” Stance with the footwork template properly marked on the floor.
(Toes marked at Jump and Land Stances, front foot is marked a half of a foot length in front at the Land Stance width, back foot is marked a full foot length behind at the Land Stance width)

General Points of Performance:
-Front foot is straight or slightly turned in (pushing back off of the front foot)
-Front shin is vertical or slightly back towards the athlete
-Back heel is off the ground (pushing forward off of the back foot)
-Back knee is slightly bent

Progression:
1- STATIC: Walk the feet out in to position
Check the points of performance and make any needed adjustments, have the athlete raise their hands overhead, have the athlete recover properly (front foot back then back foot forward)
2- Dip+Drive+FOOTWORK: Jump feet into position (arms at the sides)
Check the points of performance and make any needed adjustments, have the athlete raise their hands overhead, have the athlete recover properly (front foot back then back foot forward)
3- Dip+Drive+FOOTWORK: Jump the feet into position (simulated Front Rack)
Check the points of performance and make any needed adjustments, have the athlete raise their hands overhead, have the athlete recover properly (front foot back then back foot forward)
4- Dip+Drive+Punch+Footwork: Full Movement
Check the points of performance and make any needed adjustments, have the athlete recover properly (front foot back then back foot forward)

If the athlete is successful through all 4 steps of this progression the next step is to add PVC, then a barbell, then additional load.

One Response to “Simple and Effective Progression for Drilling Proper Jerk Footwork”

  1. https://furnishedapartmentparis.xyz

    We hear the couples bickering, we see the parts of your home you usually keep closed off to visitors.
    Part of the fun is in designing the tile pattern – tile patterns for shower remodeling can be as simple or as elaborate as your
    personality prefers. Gangaur Festival,Kite Festival, Teej Festival, Shitla Mata Fair, Chaksu Fair are
    some of the events which helps the localities and travelers,
    to set themselves apart from the monotonous routine and prepare
    themselves in advance to participate in the
    festival with full zeal.

    Reply

Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>