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Ankle flips, keeping the hips and the knees locked, lift the body’s mass by just using the ankles to spring off the ground. Emphasis here should be on good bounce off the ground. Try to get as high in the air as you can. Pull a toe up and snap the ground like snapping a towel. We get specific bounce of the front of the foot. Never should the heels touch the ground during this exercise.
Ankle skips are like ankle flips, were working on lifting the body mass by springing of the front part of the foot. Do not let the heels touch the ground, try to keep the legs locked and straight or the hips tall as we do this exercise.
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Bunnies, they have little flexion in the knee and the hips, mostly working the ankles pull the toes up towards the shins and spring off the ground. Emphasis here is working on dorsiflection of the ankle, applying force into the ground to lift the body during the jumping exercise. We are working down and back as one set. Do three to five sets per work out.
Pogo hops, here we want to as little flexion at the knee and hip as possible. Emphasis is on popping off the ground with good force, trying to hold the ankle and dorsiflection. Change legs going back, we got a 15 yard distance. Emphasis on touch and go, trying to stay tall with the hips, use the same arm action as used in running.
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Side to sides. Using a line so that we are quick to respond off the ground. We are going to go over and back as one, 10 repetitions. Three sets of 10 will be sufficient for this drill. Keep flexed at the knee, hip, and pop off the ground. After doing both feet, isolate the body and do single leg at a time. Emphasis again, dorsiflect that ankle so we bounce off the front part of the foot and we do not stab the ground with the toe.
Front to back, using the same line now focus going forward and backward with good body control. Emphasis is on bouncing off the ground not stabbing the ground with the toes. After doing both feet, isolate the body and do single leg at a time.
Ski jumps. Moving back and fort over a line. Start with both feet together touching the ground as quick as you can and getting back across the line, touch and go. Work with both feet together as if they are both in one shoe instead of a hippity hop with one leg doing most of the work. Flex the knee and hips slightly so that you can move quickly and can respond to the ground.
Russian short hops it a real quick short hops focusing on one leg at a time. Keep that ankle and dorsiflection and think about popping off the ground. Do not stab the ground with the toe. Bounce of the front pad of the foot. This is where your proposing system works from. If we stab the toe, we are going to be slower to respond to the ground. If that ankle is loaded, we can explode more rapidly and quickly for faster speed movement.
Russian ski hops, instead of both feet working straight ahead, now we want to go side to side working the cutting action. Quickly bounce off the front of the foot, not stabbing the ground but bouncing off the front of the foot. We want to work bouncing of the front of the foot not stabbing the ground. Emphasis on good body control, balance and coordination.
Jump rope, here we just want to give a little extra stimulate by just simply using the rope to vary ourselves so if you do different exercises from two foot to one foot, getting different stimulant variation.
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