Wall drills.
Start with the athlete tall and let them fall into the wall like a tree falling. Head stays up looking straight forward. Start with just the lift-face. Put one foot back slightly and just drive the knee up in front of the body explosively. The heel should recover up under the hamstring and the foot should stay in dorsiflexion. Come back to the ground, relax and pause between each repetition. Do a set of ten with each leg.
Next go to drop and lift or drop and explode. Start with the heel high, drop the heel back and then explosively drive the knee up. So the emphasis is on load the ankle, explode through the lift.
Now we are going to start with the knee up in recovery. Explosively pop the ground and come back to recovery—pause, pop the ground and pause. Maintain good posture; keep the eyes up at all times. If the eyes look down, posture will be sacrificed and you will lose the effect of the drill. Emphasis here is on putting force down and back into the ground. Let us take this to a more aggressive sprinting type action.
Now let us go to skips, start with one knee up in the air, count the right leg in this case 10 times. Every time it comes up is one. Reset yourself for wall runs. Emphasis on good proper technique, back flat, hips tall, eyes up, run against the wall now, count the right leg 10 times. Contrast the wall run with a free-sprint.
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