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Dynamic Warm-Up
Training Michael Sirani Training Michael Sirani

Dynamic Warm-Up

Here’s a sample dynamic warm-up that we use with our members at CDSF prior to a training session.


This warm-up progresses from ground based to standing exercises and combines both mobility and stability exercises to get you prepared for your training session and prevent injury.

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How to Perform the Depth Drop
Training Michael Sirani Training Michael Sirani

How to Perform the Depth Drop

The depth drop is an advanced plyometric exercise to train lower body force absorption and landing mechanics. We’ll often begin incorporating depth drops in an athlete’s phase 3 program after completing our jump and hop progressions.

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1-Leg Squat Progression
Training Michael Sirani Training Michael Sirani

1-Leg Squat Progression

Single-leg training is a staple at CDSF. Single-leg exercises are a smart way to:

✅ Increase your lower body strength

✅ Reduce likelihood of lower body injury

✅ Train in positions that are more specific to your sport

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