How to Train: Variation Drills

[Music Playing] Now let us look at some variations. First variation is going to be an application to a sprint and run. In this case we are going to do a one step run, one step in each square. When he hit the end of the ladder, we are going to spring out for a designated distance. [Music Playing] Now let us move to lateral and crossover and sprint. So we are going to use our same mechanics, split a square, do a lateral foot mechanics, when we get to the end, we need to explosively crossover and sprint out. [Music Playing] Now let us look at a variation with the ladder, broken in half and sandwiched together. This is for your coaches and athletes that web with your feet apart. You never want them come close together. So we want that wide base of support. Let us start these movements with just a straight ahead, wide one step run. In this case I am going to start with my right foot and I am going to go right, left. So my right foot is always going to step forward first. When we come back, we are going to start with the left foot. So we get more specific development each side of the body. [Music Playing] Wide skip. Now our figures are going to be wider, we are going to use the same principles as the wide one-step run but we are going to be skipping. So I am going to start with my right foot, skip forward, and then left, right, left, when I come back I will start with my left foot. [Music Playing] Start with a one step gap. Right foot is always going to step in the right side ladder, the left foot is always going to step at the left side ladder, but we will never going to carry all the way across. [Music Playing] Let us add a little variation to our zigzags. Put the ladders together, we are going to skip its square all the way down through. So we are going to go from here, here, here, so we skip one square block between each hop. Ski jumps. Again, keeping a wide base; one foot in the ladder one foot out, left foot on the left, right foot the right. [Music Playing] Three squares cut, three squares and cut, zigzagging as we go. Here what we want to do is make sure that our foot work works specific. Start with the right, so that when we get to the cut point, we push and cut. Now we are going to go two in each square. Step, come forward, step, and come lateral, and cut and sprint forward. [Music Playing] Now let us change the motion to the opposite of what we did. We start straight ahead. This time let us start facing laterally, moving to our left, going forward, left and forward. [Music Playing] Now let us do a crossover run. Here what we are going to get out of a forward run, we are going to plant with our right foot and crossover. Run forward, plant and just get a straight push cut, forward, crossover and then a straight push cut going out. [Music Playing]