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.
The Jet build up is an extremely simple yet effective drill to teach the brain how to transfer from acceleration to top speed without leaking energy and wasting potential force production. General prescription: 3-6 sets, 20-80m.
Due to the intense nature of bounding, it is wise to begin with short, extensive bounds to get the joints, tissues and brain used to jumping from leg to leg. General prescription: 2-3 sets, 5-15m.
Now that the brain, joints and tissues have been exposed to extensive bounding, we can now increase the intensity of bounding by increasing the distance and decreasing ground contact time. General prescription: 2-3 sets, 10-20m.