SPEED DRILL 4
PLYOS
Tuck Jumps; here we're just going to bring the knees up to the chest as we pop off the ground, do sets of 5-10.
You want to do 3-5 sets of 5-10 jumps each time you do these. Pull those toes up, get ready for the ground, spring and explode off the ground.
Next, let's do Hitch Hops, or a one-legged run. Here we're going to bring the knee up, the heel up, it's a same action as running forward, great for balance, power, agility. This is all on your speed skill mixed in a one drill.
Balance out by doing both legs equally. Whatever you do with the right, you have to do with the left. If one leg is weaker, and isn't skilled, maybe do an extra repetition or two to try and build that opposite leg to be as strong as your dominant leg.
Bounding, here we're going to jump from one foot to the other, knee up, heel up, toe up, we want the power to come from the front side of your body. This explosive push off and drive great for sprint speed to get down the field.
PLYOMETRICS DETAILS
TUCK JUMPS
• 5-10 jumps per set.
• Complete 3-5 sets.
HITCH HOPS
• 5-10 jumps per set with each leg.
• Complete 3-5 sets.
BOUNDING
• 5 jumps per set with each leg.
• Complete 3-5 sets.
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