Home Athletic Development from Joe Lipsky

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Home athletic development
A1) Triphasic Goblet squat
A2) Start stop SA swing
A3) “Hurdle” jump
Triphasic goblet squat allows the athlete to practice the eccentric phase of a movement where we absorb energy. The isometric phase where we come to a complete stop before re-accelerating (arguably the most important phase). Finally the concentric phase where we focus on acceleration and moving fast!
Start stop swings focuses on explosiveness. The athlete has to quickly produce force to move the kettlebell and control it back down to the starting position.
“Hurdle” Jump forces the athlete to focus on landing. Here we are trying to land with our heels off the ground. This is a lot harder than it looks but the athletes who can land with their heels off the ground can change direction the fastest.

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