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PULL TO 180 TWIST (FIGURES 11, 12, AND 13)
Start with a wide, lunge stance facing the anchor point. The arms
are extended holding the cable handle vertical at chest level.
Pull the handle to the chest, and then rotate the feet, hips, and
shoulders away from anchor point. While rotating, simultaneously
extend the handle away from the anchor point. Finish with the
arms extended and reverse the order to return to start. Repeat the
movement in the opposite direction. This exercise incorporates
pushing, pulling, rotation, and coordination.
THROW DOWNS (FIGURES 14 AND 15)
Start with a wide, staggered stance with one arm across the chest
holding a rope attached to a pulley with a high anchor point (both
hands with overhand grip). Rotate the torso downward away from
the anchor point, keeping the arms straight but not locked. Bring
the hands down to about knee-level of the front leg.
ABOUT THE AUTHOR
Travis Brown has led a career as a strength and conditioning coach
for over 14 years in Atlanta, GA and at the University of Tennessee,
Knoxville. He currently works for Pinnacle Athletics, which is a
sports performance company that trains professional, college, and
high school athletes. He has trained, or played next to, over 120
National Football League (NFL) starters, including dozens of Pro
Bowlers and first round NFL draft picks. Throughout his career,
he has trained a number of athletes ranging from youth to elite
professionals, which include several Major League Baseball (MLB)
players, National Basketball Association (NBA) athletes, and two
Olympic Medal winners. Brown is currently working towards his
PurMotion Master Trainer certification and is a Certified Strength
and Conditioning Specialist® with Distinction (CSCS,*D®) through
the National Strength and Conditioning Association (NSCA).
CONCLUSION
Incorporating exercises that encompass pushing, pulling, and
rotation in multiple planes of motion while on one’s feet may
benefit athletic performance in sports that require movements
from a standing position. This will increase the carryover of having
everything in line, and firing the right muscles at the right time.
The recommended exercises will increase specificity in exercises
performed by the athletes, which may translate directly to the field
or court.
ACKNOWLEDGMENTS
The author would like to acknowledge Jeff Flagg’s contribution
to this article, both with imagery and content. Jeff Flagg is the
Director of Training/Education at PurMotion.
NSCA COACH 1.2 | NSCA.COM
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