Unlocking Multi-Plane Power: A Must for Female Athletes
By Emily Neff (Pappas), Ph.D. student
Explosive lower body power is key for female athletes to improve their performance.
Developing this power in multiple planes is essential for improved change of direction abilities, balance, and single-leg stability that mimics real-game scenarios
Plyometric exercises like these Single Leg Skater to Hurdle Hop is an excellent movement combination we program for female athletes with a baseline level of strength and stability.
By engaging in this dynamic combination, she can develop lower body power and enhance balance, coordination, and agility – all pivotal components for success in sports like softball, lacrosse, field hockey, and soccer.
Check out this movement explanation from our coach Ally below!
Learn more about developing power with our other articles
ABOUT THE AUTHOR
Ally Fayard works as the Program Director at Relentless, leading the coaching staff and working as the internship coordinator.
She completed her internship with Relentless in the Summer of 2022.
She has her BS in Human Nutrition, and is completing her CSCS and USAW.
I grew up in Lansdale, PA, just 10 minutes from Relentless Athletics. My athletic experience began here within the North Penn School District, where I played lacrosse and softball. After trying track & field out of curiosity during my senior year of high school, I found a passion in throwing. I went on to throw at the Division 1 level for the University of Maine. I specialized in hammer throw and was a varsity captain for 3 years.
During my time at the University of Maine, I studied human nutrition while also being a competitive athlete. My experiences as both an athlete and student have heavily shaped my principles and beliefs as a strength and conditioning coach. I completed my first internship with a gym, funny enough, called Relentless Strength Training. This opportunity gave me not only a base of knowledge and a network of great coaches, but it also ignited my passion for coaching. I went on to complete two semester internships with the UMaine Sports Performance Department, where I worked with collegiate athletes daily. I saw first-hand the impact a great coach could have on athletes and was inspired to continue fighting for women in the weight room. Through this internship I was also given the opportunity to work with our mens and women’s rugby teams. Having the experience as a head strength coach for such an incredible sport was nothing short of amazing and provided me with so many learning opportunities and made me continue to strive for the best for my athletes.
At Relentless Athletics, I am excited to apply both my knowledge of human nutrition and my experience in athletics and strength & conditioning to provide our athletes with the best coaching experience possible. It is my hope that these young athletes take away from Relentless Athletics, not only how to move their bodies, but also how to fuel them and how to have confidence in everything they do.