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Start with down ups. From the top of the box drop down, jump right back up on the box. This puts the stretch of the loading phase into the muscles. It is not jump up then down. It is down up. Stretch and explode. Three sets a ten will do great for this drill. Now, do runs put one foot on top of the box one foot on the ground.
Basically, switch feet, get the running rhythm, bounce and pop off the ground. Just touch the box. Do not put weight on it, touch and go, touch and go. Count your right leg ten times that would be one set. Do three sets.
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Side to sides, place one foot on the middle of the box and simply work laterally, push and go, push and go, side to side as you touch the box. We are looking for the way to be on the outside leg. We want to have a great cutting and change of direction out of this drill.
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Now, let us do multiple boxes. We can vary different heights or we can have the same size box. Basically, what we want is that quick response off the ground. We are finishing here with our highest box to get one big explosive jump at the end. Use both feet at the same time, bounce, pop off that ground, pop off the ground.
Keep your core stable, suck in your belly button, tuck in the back that helps deliver more force to the ground for better speed and quickness. Now let us go single leg. You got to really work to have body control here. Bounce off the ground. Lift your heel up, we got to make sure you are safe in your training. Do not hook any toes on the edge of those boxes or you will scrape a shin.
Drop in lateral slide, here we want to use a stretch reflex of the drop off the box and go right into a lateral slide and push. This teaches that quick muscle response that we need. Drop and push, push, push, push away from the way you want to go. Drop and push, push, push. Push away from the direction you want to go. Make sure that you balance out the body by working each direction. Try and stay on the front part of the foot. Pick up your toes, pull him up toward the shin so that you bounce off the ground. Do not reach with the heel. That makes a slow long lever. Pull the toes up and push.
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Keep your back flat, suck in your belly button and tuck in the lower back for a solid core.
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