The first thing with technique is posture. This means, keeping a good straight line of force application.
The key to this is our eyes. Our eyes need to stay on the horizon so that the heads stay up and we leave the spine in a good neutral position. If the eyes come down, we are going to roll the shoulders and chest forward putting our self in a bad posture of position to put force into the ground. This is critical for lateral movement for backward and forward explosion.
We want to focus on dorsiflexion of the ankle, what that means is loading the ankle like cocking the pistol by pulling the hammer back. When the foot comes down to contact the ground, all it has to do is worry about push-off. If the toe hits first the ankle has to load before it can explode.
We want to do the loading phase when the foot is in the air. Push-off, load the ankle. Push-off, load the ankle. The hips are like a bulbearing system for any wheel on a vehicle. That wheel has bulbearing system that allows the wheel to move freely or fast. If it is tight in there is lot dirt in grime in there, the wheel can not move freely?
The hip the hip is the key to the human body that does same thing. The tighter my hip is, the slower the rotation and movement of my leg is going to be. The looser my hips are, the faster I can move in any direction.
If I am trying to take a quick step with my foot and my arm is going through a long range of motion we are going to have a conflict. So, we want to see the hands down by the pockets, moving quickly to match our foot movement so that we get synchronized motion from the upper and lower body working together.
Force application means how we put force into the ground to move the body mass. Specifically we want to think about pushing the body every where we go. We push down and back, to move forward. We push away to move back and we push away to move laterally.
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