SPEED DRILL 10
GET UPS
Get-ups, here we're going to start from a push-up position. Get up keeping the hips down and in line with the core of the body. We don't want the butt to go straight up in the air, it's step forward and sprint out; not stand up and sprint out. So you get down flat on the belly, locking the core, lock it in, push up and run all at the same time. Step down to the ground and drive, do these for about five yards.
Get-ups from the up position or push up, good stable body, then explode into that five yard sprint.
Five repetitions of five yards.
Step down to the ground, keep good posture, you have to have a solid core when you do these drills. If you bend over at the waist, gravity is going to pull you to the ground, you've got to stabilize, lock in that core, suck and tuck, suck the belly button in, tuck the lower back, step down to the ground, great acceleration and speed work.
Now, get up and back-paddle, start from a seated position, get up and push away from the direction you want to go. I tell my athletes to try and shut their toes through the end of their shoes. That makes sure they're driving by pushing away from the direction they want to go, they want to go backwards. Push the opposite direction and it will help you to accelerate, to have great speed.
GET-UPS DETAILS
• Use a 5-10 yard distance.
• Down & Back - 1 repetition.
• Complete 5 repetitions of each drill.
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