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(Music playing)
Fast Leg Drill:
Start with the beginning level, it is one, two, three, up and down. Bounce forward and then lift in cycle of the leg. It is knee up, hill up, toe up. Pull the ground on the bottom stroke. We want to get that leg into a power position, cycle it, and step down. Match the arm action to the leg action. Keep the hips tall with good posture.
Now, go to an intermediate level, one, two, up, down. You are going to alternate legs, bounce forward with the left, right, left, right. This is fast fire drill. Teach the hip to cycle that leg quick and fast.
We want through a full range of motion that teach you all the muscle groups the power and explosiveness we need for great acceleration and speed.
Advance Level:
One, two, up, down, up, down with the right and then the left, so it is two fast legs following each other. We alternate that, so that we can have the same leg or we can switch and intermix the two. Keep good height tall at the core.
(Music playing)
Do this down and back is one repetition. Do each drill three times to make the total for your workout.
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