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Get-Ups.
Start from a flat position on the ground in push up position. We want to push up and run all in one motion. Pull the toes up toward the shins, the knees up infront of the body. Try not to let your hips go straight up in the air. Do not stand up then run, push up and run all at one time. This is great for first step explosion and acceleration.
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Push Up-up.
Start flat on the ground, when you are ready do a push up. Hold your push up position for about two to three seconds and then explode into a sprint. This lets you help use gravity as an aid to pull you forward for greater acceleration. Up and hold, explode into a sprint. Drive those hips forward.
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Now, let us do Back Pedal.
For the sitting position, get up and back pedal. Run backwards as quickly as you can. Push your toes to the end of your shoes. Drive your hips back. Push away from the direction you want to go, that is the key to acceleration.
Keep your core solid, suck in your bellybutton and tuck in back, so you have a nice stable core. Get up quickly, drive those toes through the end of your shoes.
You can use either the width of the court or half the court distance as your measurement tool. Down and back is one repetition. Do three to five reps per set, two to three sets every time you train.
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