SPEED DRILL 7
RESISTED ARMS
Resisted Arms; here we want to use hand weights in the hands, they could be dumbbells or beanbags, about 2-3 pounds is all the weight that we need. We're going to fall forward, and do our runs with resistance. The weight in our hands causes us to recruit more tissue at the shoulders to drive those elbows back more aggressively. The more drive with the arms the greater speed we can generate.
Do 10-15 yard runs with the hand weights, drop them, and then do a free sprint, turn that muscle tissue loose, and let it go free.
We want to recruit the muscle, then we want to turn it loose, and let it go as fast as possible. That's the education part; make sure the body understands what we wanted to do.
Down and back, and then one free, that's one repetition, do 3-5 repetitions every time you train.
RESISTED ARMS DETAILS
• Down & Back resisted + 1 free = 1 repetition
• Complete 3-5 repetitions.
• Use a 10 yard distance.
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