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LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning

Coaching the clean

Step 9 - First pull - from the floor

We now move to a ‘bottom - up’ movement of the clean. The player stands with feet under the bar maintaining a strong back posture. Then, with the weight of the player on the forefoot (instead of the heels), the player is now ready to start the clean from the floor (see Figure 10 below).

The coach provides the following instructions: "Extend the knees and move the bar to just below the knees.’’

Figure 10. The bar is lifted from the floor to a position just below the knees.

The player then moves the bar to a mid-thigh position* and then explosively extends the body and jumps and catches the bar in a ¼ or a full squat position - whichever is the preference of the player. Note that some players may not be ready to assume a full-depth squat in the catch position. The S&C coach may decide that the player is not required to complete a full squat clean.

*The movement of the bar from the floor to a mid-thigh position is sometimes referred to as the first pull. The second pull occurs from a mid-thigh position to the catch position. However, depending on the school of teaching the clean, there will be variances in the exact anatomical positions for the first pull and second pull among the different teaching schools.