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This next series of drills we can do either running or skipping. I like to do the skipping first before the running because it helps to teach and reinforce proper mechanics with a little pause and more explosions on the forced application side of training. So we will show the skip first and then we will show the run.
First, what we want to do is a one, two, three up-down. Now this is very important because a lot of Coaches do not understand the importance of the downward phase of running. They only teach to get your knees up when you run and so athletes get their knees up, their chest goes back, their hips sitting down. They forget about the importance of putting the foot back down to the ground forcibly.
So what we want to do is go up-down, up-down that is where the force is applied. On a down stroke so we want to think about that, we want to teach our athletes to do that. So as we go through the hurdles we are going to go one, two, three, ankle bouncing just simply bouncing from foot to foot and then, we are going to go up-down over the hurdle with one leg at a time. In this case, just the right leg going down, we will use the left leg coming back.
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Now let us go to our alternating series. We focused on one leg, let us go to our right leg and the left leg. Right leg and then left leg. So it is one, two up-down, one, two up-down or if you want, one, two right, one, two left, one, two right, one, two left. So we are alternating and varying the stimulus between right side and left side.
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Now let us go to repeat up-downs. That means just one step up-down, one step up-down as we go over the hurdle. This one takes great synchronization. You got to really start slow and build into the speed with this drill.
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We will start with the skip then when I go the run, I am going to start with a slow set then I am going to go fast. So you get an idea of what your athletes eventually want to look like as it progressed through the drill.
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