Fast leg run. Start with a nice easy jog, cycle the leg on every fourth bounce. It's one two three, up down with the leg. Bring the knee up, heel up, toe up. Keep good posture. Suck in that belly button and tuck in the back so we have a stable core. Use a nice gentle arm swing to match the run motion. Cycle out leg by pulling your toe up toward your shin and stepping back down to the ground. The step down is the application of force. We need that for great acceleration.
Intermediate level. Now we are going to do alternate legs. Use the right then the left, the right then the left. This changes the firing pattern from the brain to the muscles. Helps to make our athletes more explosive for greater acceleration. Make sure you are locking the core. Suck and tuck. Pull that belly button in, tuck in that back, put force down to the ground to propel or move the body.
Now let's see advanced level. One two up down, up down, up down up down, fire that leg. Get that explosive knee lift, heel recovery. Bring that toe up. Step down to the ground for greater force, so we get a greater speed on the base path. Drive the elbows back and maintain good posture. Down and back is one repetition. Do three sets of three repetitions.
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