2.4 Improving Anchor Drills Using Plyometrics & Jump Mechanics

Plyometrics can be used to progress the foundation movement patterns used in speed training. Plyometrics help to create force and stiffness through the whole body. They are quite core centric. Plyometric training is diverse and there are many modalities.

Using plyometrics can be used as an anchor progression. Create force and stiffness through the whole body. Building specific isometric strength – which can assist with anchoring in the movement and correct body position.

Youth athletes in your Parisi classes will benefit extensively from each phase of an anchor movement pattern. Parisi coaches can rely on isometric holds of the various anchor drills taught in the second quarter. An isometric hold of a position like the wall-drive will challenge the athlete’s musculoskeletal and neurological system and is an example of a regression of the exercise. Isometrically holding this position is a great way to challenge the fascia, develop core strength and muscle memory. Progressions in these movements can easily be accomplished by adding any type of load (i.e. resistance band) which will intensify the athlete’s ability to properly co-contract and execute core stiffness and bracing. The addition of isometric holds of walls drive, leg folds, wall sits increase an athlete’s muscle awareness and allow the coach to highlight different mechanical aspects of the movement.

Progressions

  • Holding med ball, sandbell, dumbbell evenly.
  • Holding med ball, sandbell, dumbbell uneven amounts.

Adding resistance like bands, raptor, rip-cords, etc.

Examples of Anchor Drills:

  • Wall Drive
  • Squats
  • Diver to Load
  • Skater
  • Side Lunge (with or without arm action)
  • Leg Fold
  • Hip Hinge

During the second quarter coaches will also emphasize the eccentric phase of an anchor drill. While this position does not occur during live athletics, it serves tremendous value to the athlete. Eccentric movements have little diminishing returns in an athlete’s training regiment. They promote a healthy training experience and provide an important mechanical lesson for the athlete. Emphasizing the eccentric phase of a movement helps to mitigate injury and can also transition an injured athlete back to training. Anchor drills like low level depth jumps and snap down will serve as a reliable teaching tool for all Parisi coaches.