Obstacle Jumps and Hops use a 6 to 12 inch obstacle, a cone or a mini hurdle; do side to sides, both feet work together as you go side to side. You force a little bit extra lift with the obstacle, bouncing off the front part of the foot, maintain good control of your core by sucking in your belly button and tucking in the back, stabilize that core area.
Next go to one foot hops, pick your toe up, so it comes up towards your shin, this cocks and loads the ankle so that you can respond quickly to the ground. Now go forward and back, both feet go straight up over the top of the hurdle, don't swing the feet out and around, get control of the core of your body.
Now let's do them one foot at a time, over and back, get control of the body; second, tuck the core, use the arms for balance, flex the knee and hip, these are great drills. Now let's go to multiple objects; in this case hurdles, there are 12 inch hurdles, we are going to start with two-foot jumps right down the center of the hurdles.
Quickly respond to the ground, use the arms in rhythm and sink with the legs, explode and pop off the ground.
Now do hops, isolate each leg; one leg at a time, hop over the hurdle or the obstacle, pop off the ground. These are great for teaching that stretch reflex response out of the muscles; get balance, body control, quick explosion off the ground.
Multiple jumps and sprint, here we want to do two-foot jumps over the hurdles, after our last jump explode in to a sprint. Get those toes pulled up, step down to the ground; after your two foot hops, go to one foot hops, explode into a sprint, this overloads one leg and then turn it lose for greater power and explosiveness.
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