Glossary

How safely and efficiently you can slow down or stop.

How quickly you can speed up.

Responding quickly to a cue — visual, verbal, or physical.

Occurring on the same side as the grounded and/or working side.

Fast, explosive jumps or hops used to improve power and quickness.

Occurring on the side opposite to the grounded and/or working side

Forward, backward, and lateral patterns combined.

Side-to-side steps or hops that improve hip, ankle, and knee control.

Your ability to change direction quickly while staying balanced and controlled.

Throws, slams, or rotational tosses used to build athletic speed.

Simultaneous extension of hips, knees, and ankles to create explosive power.

How fast you can produce force — key for power athletes.

Absorb force (load) → release force (explode).

The “stretch–recoil” ability of muscles and tendons — like a rubber band.

High-effort movement done with speed, not necessarily heavy weight.

Strength expressed quickly — the ability to create force fast.

Complete the full range, no shortcuts.

Pull shoulders gently down and back to stay stable.

Chest open, spine long, eyes forward.

Initiate rotation or movement from the hips, not the arms.

Move with intention — don’t rush or jerk the weight.

Push into the floor to create stability or power.

Create tension in your midsection as if preparing for a light punch.

Slight bend — prevents locking or hyperextension.

A comfortable, natural curve — not too rounded or arched.

Keeps your core aligned and reduces lower-back stress.

Stopping when your form breaks down — not when you collapse.

Gradually increasing difficulty to keep improving.

Speed of each phase of a lift:

Eccentric: Lowering

Isometric: Holding

Groupings of reps.

How many times you perform a movement.

Loaded walking for stability & core strength.

Example: Farmer’s carry.

Single-leg strength + stability.

Forward, reverse, lateral, or rotational lunges.

Upper-body pulling — horizontal or vertical.

Example: Rows, lat pulldowns.

Upper-body pushing — horizontal or vertical.

Example: Push-ups, shoulder press.

Knee-dominant movement involving lowering and raising your body.

Hip-dominant movement. Sending hips backwards, decreasing angle between torso and thighs

Example: Deadlift, hip hinge, RDL.

Long exhale to calm tension between sets.

Breathe out during the hardest part of the movement.

Expanding the rib cage in all directions for full core activation.

Inhale → hold slight tension during the lift → exhale after the hard part.

Breathing deep into the belly, not the chest — improves stability.

Balancing volume and intensity to avoid injury.

Pushing a joint past its healthy limit.

When one part of the body works harder because another part is limited.

Too much of the same motion without adequate recovery.

Aligning joints on top of each other for safe force transfer.

Your ability to control movement and resist unwanted motion.

Your ability to stay upright when something unexpected happens.

The area beneath you where your weight is centered — wider = more stable.

How your weight is distributed over your base of support.

Balance on one leg — essential for golfers, runners, and everyday movement.

Your body’s sense of position — helps with control and coordination.