Start with the Basics
When you start a training program, it’s important to begin with basic movements. Even elite athletes work on the basics, as these movements serve as the foundation to all sports and athletics. Just the other day we saw several World Cup athletes doing “Pogos” at the local park. Their power was impressive!
For the Dig Deep 2020 program we collaborated with Michael “Bing” Bingaman, CSCS, who trains World Cup athletes on the US Ski Team. The first thing Bing added into the program were Pogos and Snap Downs. Our Dig Deep athletes have been working on them for the past two weeks, perfecting their form. By doing so, they are training their body to move correctly and are laying down an incredibly important foundation for further movements down the road.
Above is a video where Bing explains the importance of Pogos and Snap Downs, and then demonstrates proper form. Some of the common mistakes we see when it comes to Snap Downs are athletes bending too far forward and breaking at the waist, instead of keeping their chest up. Their feet are pointed out “ducky-style”, instead of pointed straight forward. And lastly, their knees are caving in or bowing out. Knees should always stay in line with your feet. When practicing these movements, keep in mind that proper alignment and form is critical!
When you build a house, the first thing you do is build a strong foundation that can carry the load for years and years. The same goes for an athlete’s body, so be sure to incorporate these movements in your training plan this summer. Practicing and perfecting these movements now will pay massive dividends down the road!