Triphasic Training Method 7 

In this article, we will focus on the importance of the change of direction lift and its specific coaching points. By understanding the setup, execution, and targeted benefits of this exercise, athletes and coaches can effectively incorporate it into their training routines.

The Setup

The change of direction lift involves specific equipment and positioning to maximize its effectiveness. Here’s a breakdown of the setup:

Weight Pin and Pad:
Begin by placing a weight pin on the rack. Additionally, position a pad where the foot will rest during rear foot elevated squats. These elements form the foundation of the exercise.

Harness Belt:
Secure a harness belt around the hips of the athlete. This belt provides stability and support during the lift.

The Execution

Executing the change of direction lift requires precise movements and focused effort. Follow these key coaching points:

Push and Squeeze:
The athlete must exert maximum force, pushing hard against the weight pin while squeezing the glutes. This effort mimics the change of direction movement.

Foot Placement:
The foot positioned on the pad should be slightly externally rotated. This helps stabilize the movement and facilitates the desired change of direction.

Knee Position:
Throughout the exercise, it is essential to maintain a slightly bent knee. This position ensures proper alignment and stability.

Big Toe Engagement:
Emphasize the engagement of the big toe by driving it into the ground. This action activates the posterior chain and supports the change of direction movement.

The Benefits

The change of direction lift offers numerous benefits for athletes. By incorporating this exercise into their training regimen, athletes can expect the following:

Improved Change of Direction:
The exercise specifically targets the muscles and movements required for quick changes in direction. Athletes can enhance their ability to stop and restart rapidly.

Strength Development:
Executing the change of direction lift helps strengthen the muscles involved in change of direction movements. This exercise is particularly effective for developing the posterior chain.

The exercise mimics the demands of real-world change of direction scenarios. By training in a specific and targeted manner, athletes can enhance their performance in sport-specific movements.

In conclusion, the change of direction lift is a valuable exercise for athletes looking to enhance their agility and performance. By paying attention to the key coaching points, athletes and coaches can maximize the benefits of this exercise. Incorporating it into training programs can lead to improved change of direction capabilities, strength development, and sport-specific performance gains. 

Mastering change of direction is crucial for athletes across various sports. This insightful YouTube video provides a valuable resource for athletes, coaches, and fitness enthusiasts looking to enhance their agility and quick-change abilities. By focusing on the setup, key coaching points, and specificity for changing directions, individuals can incorporate this exercise into their training routines to become more agile and responsive athletes. The video serves as a testament to the effectiveness of this exercise in strengthening the muscles and skills required for rapid directional changes.


Below are other key exercises in the Change of Direction Isometric Series

This is an important internal Cut method
Change of Direction a Box
Change of Direction on Plates