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.
INTRO TO TRIPLE EXTENSION
The triple extension pattern is a critical component of optimal acceleration and top speed mechanics.The main focus should be on maintaining a strong trunk and stable hips each rep. General prescription: 3-4 reps, 5-12 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.
WALL DRILL 1: STATIC HOLD
The static hold has the sole focus of exposing the brain to the technical position we need to achieve at top speed to maximise force production, efficiency and economy. From here, we can then integrate the position into more dynamic movements. General prescription: 2-5 sets, 10-25s each side
WALL DRILL 2: 3 POSITION HOLD
The 3 position posture hold drill is designed to break down and introduce the brain to the 3 critical leg positions that it will need to perform to achieve optimal top speed mechanics. General prescription: 2-5 sets, 4-6 cycles each side
WALL DRILL 3: SINGLE CYCLES
Once the brain has been exposed to and mastered the positions of efficient top speed gait, single cycles are introduced to integrate and provide a complete cyclical movement to self-organise into. Now the brain can learn the one, basic pattern it will need to utilise for high speed. General prescription: 2-5 sets, 4-6 cycles each side
