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WEEKLY WORKOUT: Precision Skills & Power Drills

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Precision Skills and Power Drills is an Irene McCormick signature program, designed to fine-tune your body’s abilities. “Here’s the thing about sport-specific skills,” Irene explains, “they’re applicable no matter how old you are, or where you are in your life fitness-wise.”

You can use all sorts of props, from cones and medicine balls to floor dots and the Plyo-Fit trampoline. The key is do the movements perfectly, every time. “You need to know exactly what you need to do and that’s where I come in,” says McCormick, “I need to make sure you know precisely what I need you to do, that’s the precision. Once you learn that, then you can apply the power and that’s where the work comes from.”

Examples of that precision might be hopping over a cone and throwing a ball at the same spot over and over.  And this isn’t just physical, some of the drills include audible cues so you have to use your brain and react - just like real life. “If you’re walking across the street and all of a sudden you hear a horn honk, you’ve got to respond. What’s the difference between being in a huddle and listening to a quarterback call out audibles? It’s a different setting, but it requires the same kind of response.”

Some of the moves require power on top of precision and Irene wants us to make them look simple. “We watch professional athletes and say, why didn’t they do this or that but it’s hard to make it look easy! That’s what I want, for it to look easy. I tell people in my classes, make it look effortless. That takes a lot of effort!”

The combination of precision and power can help us all compete, whether it’s on the playing field, or in our personal lives.  “This is for real life stuff,” says McCormick, “you have to squat to pick up clothes, a squat is a functional movement.  Lunges are functional. When you get out of the car you put weight on one leg and that’s a lunge. Doing them well is the difference between injury and success.”

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