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Get ups, here we will go to use a five to ten yard distance for a great acceleration sprint. We are going to start lying flat in push up position. Push up and run all in one motion. Do not stick the hips way up in the air then run. We want to push up and run all at the same time. Emphasis is locking your core, sucking your belly button, tucking your back. Keep that core locked in, head up, pull the toes up toward the shin, and drive the elbows back.
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Next, let us go to the push up, up position. Get yourself down and ready, push up and stay stabilized, then explode into a sprint, drive down into the ground, elbows back, toes up, step down with greater force driving the hips forward.
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Now we are going to a sitting position into a back pedal. When you are ready, get up, and push away from the direction you want to go, shove your toes to the end of your shoes. Keep a good solid stable core, if the chest comes up and back, you are going to fall down. We want to really emphasize pulling that toe up toward the shin, pushing down away from the way you want to go. Down and back is one repetition, do three sets of three repetitions of each of these.
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