Sprinting 202
Welcome to sprinting 202. Now that you have mastered the drills from sprinting 101 it's time to keep learning. The A-series provides us with the building blocks for these next few drills as we continue to focus on our up right posture and advancing to the straight leg series. The timing and switching action will help you understand how to attack down and back while switching.
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Lets get started shall we?
Straight leg Series, Part 1 | Straight leg run
The main focus here is to first establish an upright posture. While standing tall the athlete will lift the leg trying to keep it as straight as possible, once at the desired height snap down and back switching your thighs by lifting the other at the same time. The hardest park of this is synchronizing the upward and downward motion.
Start in place and once the pattern and posture can be maintained then slowly move forward.
- Placing your hands on your hips so that you can fill the engagement can provide athletes with better feedback.
Practice time:
3 sets of 10 yards
Straight leg series, Part 2 | Stiff leg knee drive
The main focus here is to first establish an upright posture. While standing tall the athlete will lift their straight legs the same way in the straight leg run, start LOW, just a few inches high off the ground is perfect. The goal is to have your knee at its max height as you other foot strikes the ground, start slow.
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Treat the straight leg like a metronome and find a smooth rhythm first.
Start in place and once the pattern and posture can be maintained then slowly move forward.
- Placing your hands on your hips so that you can fill the engagement can provide athletes with better feedback.
Practice time:
3 sets of 10 yards each leg
A Series, Part 3 | Straight leg step overs
This drill requires more rhythm and coordination. Start out with a simple butt kick action to start with, we want the heel as close to the glute as possible. Once you reach the top flexing the hip stepping the foot over your opposite knee and attack down and back. The real beauty of the drill is when you can maintain a consistent cycling pattern.
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Treat the straight leg like a metronome and find a smooth rhythm first.
Start in place and once the pattern and posture can be maintained then slowly move forward. Try a few straight leg bounds start on ever 3rd rep and slowing decrease the number of bounds between each step over.
- Placing your hands on your hips so that you can fill the engagement can provide athletes with better feedback.
Practice time:
3 sets of 10 yards each leg