Start applying a metrics with tuck jumps. Here we are just tucking the knees up to the chest. Pull the hills up under the hamstrings popping off the ground. We are going to lift the center of mass, center of gravity, have good body control. We want to use the arms and legs together here to get good explosive take off. Touch and go, touch and go, touch and go.
Back jumps, here we emphasize the down to up or the low to explode emphasis of movement. The emphasis as far as sprinting is the quick pop off the ground. We apply force quickly and move to the next step. We want to focus on the set of ten. Start with one set of ten, progress the three, four or even five sets of tenth. But you want to only do these jumps on an every other day or every third day rotation.
Pogo hops, here we want to have this little flexion at the knee and hip as possible. Emphasis is on popping off the ground with good force. Try and hold the echo and dorsiflexion. Change legs going back, we have got our 15 yard distance emphasis on touching go trying to stay tall with the hips.
Hip hops are great expression of linear speed. We have the leg cycling action, we have the arms, and we got everything working in an overload situation to improve our acceleration and speed. Stay as tall as you can, pull the heel up under the hamstrings so that the knee recovers in front of the body and match the arm motion to your sprinting motion.
Take a big line step forward, drop down, touch the knee and then explode off the ground landing in the same position you started in. Emphasis is on driving up getting good push in a split position so that we work on that area of the body where we get good stride length and drive out off.
Split cycle jumps, now we want to do the same thing but simulate more of our running motion. We start with the big one step. When we jump up in the air, we switch legs and land overloading the muscle system and explode right back up into the ground. Right left is one. Start with the set of ten building to three sets of ten.
Pounding, take a couple of walking steps to get your momentum, drive the knee up, step explosively back to the ground. Use good posture, driving the arms backward. Maximize your running technique while hanging in the air. My athletes had walk back the same distance for good recovery. We want to perfect this action so that we can perfect the force that goes in to the ground for greater acceleration and speed. Start with these inches of about 20 to 25 yards or meters and you can extend this out to about 50 meters.
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