Saturday, September 22, 2012

Railroad " Pump- Car" Squats



With small tubing between their feet, athletes face each other and move sidewards with a step/squat/ step /squat...pattern. Athletes hold the tubing in their hands for the entire exercise and try to coordinate an alternating pattern of the "up/down" movement like an old railroad pump- car.
Focus is on: 
-head and chest up, heels down on the squat
-driving hips forward on the extension
-hands touch ground on squat


Level 2-
Add a jump on the extension