SPEED DRILL 9
HARNESS RUNS
Partner Resistance or Resistance Run; we need a simple resistance harness of some sort. In this case our partner provides the resistance. The athlete running, leans forward with their core, not their chest. I want to fall from the belly button, so we keep the body in a straight line. Now I want perfect run technique as we step down to the ground, aggressively driving the elbows back, step down with the front of the foot, don't reach out. This is in a drill where we're trying to a plant a garden, we want to be bouncy and springing off the ground. Solid core, head up, looking over running, drive the knees up, step down to the ground aggressively.
Now, we're going to take the harness off and we're going to contrast. We've recruited more muscle tissue, now we come up and we do a Falling Run. She simply falls forward and explodes into a sprint, gravity is pulling her forward, she's got more muscle recruitment, so she has more explosiveness and force at the ground, this is great work for acceleration, for soccer speed.
Now it's to resisted run over pulling an object. In this case, about 15-20 pound tire. We start by falling our athlete forward gently, then she breaks into a good sprint, driving the ground about 10-15 yards. Now she's going to turn around and do the same thing coming back.
Attack the ground, step down, down, down, down, down, driving those elbows back. Now we need the contrast, unbuckle the harness, step back up to the line and do that 15-yard sprint without the resistance. This turns the muscles loose. We've got more muscle recruitment for greater force of the ground; neurologically, we've got a faster athlete.
You want to do resistance for about 10-15 yards, two resisted, one free. We always have to have that immediate contrast to teach the body the explosiveness that we're looking for.
RESISTANCE RUNS DETAILS
• Use a 10-15 yard distance.
• 2 resisted, 1 free = 1 repetition.
• Complete 3 repetitions of each drill.
Transcription by:
Scribe4you Transcription Services