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Let goes, you need a training partner for this drill. Start with just simple drops. The partner behind grabs the belt. Our partner that is doing the running falls forward. We want to stop him, so we have total control. When they are loaded and ready to go, drop him and let him sprint out. Keep good posture and focus on stepping down to the ground. These are five to ten yards sprints. They are pure acceleration. Great posture, knee up, heel up, toe up, elbows back, head up.
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Next, let us go to a resisted or a three-step drop. We are going to start from our same position, then our athlete is going to start running. He is going to take about three to four steps running forward, then we are going to let him go.
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Start by leaning forward. Attack the run, drive the ground. Let him go and watch him explode the fire out of there. We are going to get three yards resisted and at about seven yard free acceleration sprint out of that. Recruit the muscle tissue and then turn it loose and let it go free.
Let us go to lateral slides. Start in a good athletic position, focusing and pushing away from the direction we want to go. Push and drive, push and drive, resist for three yards and then lateral slide for the rest of the ten yards. It should be three resisted and about seven free. Work both directions equally.
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Down and back is one repetition. Do three to five sets of three repetitions.
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