STRAIGHT LEG BOUNDS
Designed to improve the ability to “whip from the hip” and maximise hip extension power and force production. General prescription: 2-3 sets, 10-15m.
STRAIGHT LEG SKIPS
Introducing the brain to the motor pattern of “whipping from the hip” to maximise hip extension power and force production. In the skips, we are gradually exposing the brain and tissues to moving with a straight leg from the hip whilst striking on the forefoot. The challenge of needing to hi-5 the ground twice before […]
STRAIGHT LEG SHUFFLES
Progressing the motor pattern of “whipping from the hip” to maximise hip extension power and force production. In the shuffles, we are now increasing the intensity of the motor patterning and coordination by increasing the rate of movement. General prescription: 2-3 sets, 10-15m.
TRIPLE EXTENSION (1-2-3 SWITCH)
The 1-2-3 switch is used challenge the brain to coordinate from leg to leg whilst still producing maximum force into the ground and keeping the trunk strong and stable. General prescription: 2-3 sets, 5-10 switches.
TRIPLE EXTENSION CONTINUOUS
Once the triple extension pattern has been introduced and achieved with optimal technique, continuous drilling is used to improve coordination, rhythm and endurance without losing trunk or hip stability and control. General prescription: 2-3 sets, 10-30 each side.
WALKING TRIPLE EXTENSION
Completing the triple extension moving forward will help transfer the TE pattern into dynamic movement. Holding a stick above head forces the athlete to keep their trunk strong to avoid arching their lower back. General prescription: 2-3 sets, 5-20m.
STEP OVERS – KNEE
Knee height step overs will teach the brain how to move at the ankle for efficient and economical running. Engraining the forefoot strike motor pattern will also prepare the ankle to maximise force production. Knee height running is primarily seen during max speed sprinting and is the final progression before integrating all 3 into a […]
STEP OVERS – SHIN
Shin height step overs will teach the brain how to move at the ankle for efficient and economical running. Engraining the forefoot strike motor pattern will also prepare the ankle to maximise force production. Shin height running is primarily seen during medium pace runs but the pattern should also be learned before the height of […]
STEP OVERS – ANKLE
Ankle height step overs will teach the brain how to move at the ankle for efficient and economical running. Engraining the forefoot strike motor pattern will also prepare the ankle to maximise force production. Ankle height running is primarily seen during long, slow endurance runs but the pattern should also be learned before the height […]
STEP-OVER BUILD UP
Step over build up is an extremely effective drill to directly integrate and transfer the benefits of the step-over series drills into top speed running. Using this drill will provide context for the brain to seamlessly utilise previous patterns to improve running mechanics. General prescription: 3-6 sets, 20-80m.
