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Linear and lateral run and slide with the change of direction. Start with forward run to a back pedal. Begin this by doing a running stick, run forward, five yards, plant the right leg, stick and hold that position. Get your body under control. Come back, stick in hold with the left. Once you have done that you have got control.
Go to a run forward five yards, plant the right foot and back pedal. We want to make sure we work each leg equally. So what you do with the right, you have to do with the left. Run forward; plant the right, run forward, plant the left. Get a good back pedal by pushing your toes to the end of your shoes as you push back.
Now let us go backward to forward, back pedal when you get to that five yard mark, stick and hole in the landing, stop your body from going one direction so that you can push away and go the other. When you get that under control, go to back pedal and break right forward into a sprint, push away, plant, and come forward, balance out by using each foot.
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Now let us do lateral slides, start with slide and stick, stay on the front part of the foot, five yards, stick in hold that landing. Stop the body from going one direction and go right back the other way. Keep the core under control, push away from the direction you want to go.
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Over and back is one repetition, do three to five repetitions, for each set, three to five sets when you train.
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