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Dropping from the top of the box to the ground and back up, these down and ups really emphasize quick pop off the ground. Emphasis is on keeping the ankle dorsiflexed and popping off the ground. If you want to focus on doing three sets of 10, down and ups pops. Drop from the top of the box popping off the ground focusing on single limb movement. Here we want to start with three sets of five with each foot eventually progressing to three sets of 10 with each leg.
Runs in place start with one foot on top of the box. Switch feet tapping the top of the box as you bounce off the ground. The arms should match the motion keeping good balance within the body these are great for agility and synchronized motion. When doing these drills you should think about counting one leg 10 times. So for example you would do three sets of 10 counting the right leg when it touches the top of the box to tip.
Side to side, the same as down ups but working laterally, over and back is one repetition. Start with three sets of five adding one repetition every couple of weeks until you get to three sets of 10 repetitions. Emphasis should be on dorsiflexign the ankle and controlling the movement through the hips.
Side to side runs or shuffles, start with one foot on the box, bounce side to side right left is one. Start with three sets of five building up till you can progress to three sets of 10. Emphasis again on dorsiflexing the ankle, control the movement through your hips.
Drop and sprint linear, drop from a 20 to 24 inch box landing on both feet and explode forward into a sprint. Emphasize good running technique getting the knee up in front. The elbow back and dorsiflex the ankle. Our sprint is a five yard burst of explosive speed.
Drop to a lateral slide, here we are going to drop to a good athletic position and explode into a lateral slide. I want to emphasize pushing away from the direction. I am traveling. We want to make sure that we work the body equally by doing the same amount of repetitions each direction.
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