Reach runs—here want to reach forward locking in good posture, emphasizing bouncing from the ankle to move the body. We do not want to swing the legs, but rather bounce the body forward. Our athlete here has perfect technique.
Singular reach run—here we are going to reach with the right, drive the left and get the ankle snap to match the arm drive. Coming back, we will switch arms. Our distance here is about 15 yards. We are going to work down and back, emphasizing the upper wheel or the shoulder working together with the lower wheel or the ankle bypassing the hip area this time.
Dual arm and ankle snap—here we want to maximize our arm technique and our ankles together at one time. Elbow should come back behind the body, so the hand comes behind the butt with good explosive lift off the ground with the ankles.
Bounce to bound—start with the bouncing action with good aggressive arms, then, go to a bound. Drive the knee up and then smash the ground on the down stroke. Athletes could walk back for good rest holding perfect running technique, good posture. We want to get good lift at the hips as we bound. Nice explosive action.
Bound to run—we are going to work on explosive bounding and take that in to a good sprint. Good knee drive stepping down to the ground, transfer right into a good sprint. Do not let the hips drop but rather run out of the bound holding good posture and technique.
Walk back for recovery allowing the body to refuel the energy system so we have maximum performance, positive reinforcement on every repetition. Our athletes want to relax and be explosive and sprint out of this drill.
Bounce to bound to run—bounce for five yards, bound for 15 and then sprint for 20. Put all the pieces of perfect technique together. Snap the ankles, drive the knee up and smash the ground and sprint out of it with great technique.
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