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.

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 […]

ANKLE SKIPS

This introductory drill in the ankle series is used to improve coordination and motor patterning of the ankle complex to prep for acceleration and top speed. General prescription: 2-3 sets, 5-10m.

ANKLE BOUNDS

This progression in the ankle series is used to increase force production and motor patterning of the ankle complex to prep for acceleration and top speed. General prescription: 2-3 sets, 5-10m.

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