Quick MVP Protocols
The following are some basic MVP protocols:
Deep SquatPull the hips as close to the kickplate as possible. Place the feet flat on the kickplate, parallel and shoulder-width apart. Clench the glutes, press and extend the legs while lifting the toes slighty. Feel the work on the glutes, hams, and quads. Load: according to athletic ability Reps/Sets: according to desired intensity |
Run in PlaceBring knees up to chest as high as possible while holding carriage position constant during running. Gradually decrease contact time with kickplate while keeping back flat on carriage. The faster the movement, the more the carriage will stay in one position. Load: at least 2 bands, then according to athletic ability Duration: 20 seconds running/40 seconds rest |
Fab FiftyKeep spine pressed flat against backrest and pelvis tilted slightly upward. When jump away from kickplate, legs and hips should be fully extended and toes pointed. When feet make contact with kickplate on return, absorb initial load into ball of foot, bend knees, and rotate foot to heel as “descend” into kickplate. Keep knees aligned with feet shoulder-width apart. Load: according to athletic ability Reps: Fifty jumps |
Cut SquatLie on side, keeping upside leg raised, extended, and in contact with kickplate (simulating an outside cut). Foot will be forced into dorsiflexion. Press MVP carriage through complete extension with raised leg straight and the foot in plantarflexion. Turnover – using same leg – repeat process (simulating an inside cut). Repeat process using opposite leg. Load: according to athletic ability Reps/Sets: according to desired intensity |
Sprinter StartFacing the kickplate, bend at waist and place one shoulder against kickplate. Keep one foot on ground with slightly bent knee. Press other foot against lateral carriage handles. Thrust leg, pushing carriage backward. While keeping grounded leg and upper body stable and spine straight, perform concentric (pressing back) and eccentric (returning forward) motions. Load: according to athletic ability Reps/Sets: according to desired intensity |
