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Get ups. Use a distance of about five to ten yards, these are for pure acceleration. Start in a flat position lying down on the ground. Now, you want to push up and run all in one motion. Do not stick to hip straight up in the air, push up and drive your hips out. Gravity has got a hold of you pulling you down and forward. Use that extra force to generate greater speed. bring the knee up and toe up, step down aggressively, drive the elbows back, keep your core solid, suck in the belly button and tuck in the back to stabilize the core.
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Not let us start from the up position of push up. Get a straight line from the ear to the ankle, just simply explode into a sprint, keep the core solid, do not raise the hips, step forward and drive out of there. Gravity is trying to pull you to the ground, get good run technique, pull the knee up and toe up, step down to the ground, down, down, down. Drive the elbows back, maintain that solid core. These are great for generating speed for base running.
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Down and back is one repetition. Do three sets of three repetitions.
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