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.
A-SKIP STANDARD
A-Skips are useful for improving coordination, rhythm and motor patterning of the ankle complex producing plantar flexion during running mechanics. General prescription: 2-3 sets, 5-15m.
A-SKIPS STICK OH
This A-Skip variation is useful for teaching and improving endurance of postural positions required for optimal running mechanics. General prescription: 2-3 sets, 5-15m.
A-SKIP FOR HEIGHT
Designed to improve coordination, rhythm and motor patterning of the ankle complex producing plantar flexion during running mechanics, whilst now introducing power and increased force production. General prescription: 2-3 sets, 5-15m.
A-SKIP FAST
An efficient drill to improve coordination, rhythm and motor patterning whilst putting a large amount of force into the ground each step. General prescription: 2-3 sets, 5-15m.
A-SKIP 3-STEP
Designed to improve coordination, rhythm and motor patterning of the ankle complex producing plantar flexion during running mechanics. General prescription: 2-3 sets, 5-15m.
A-SKIP 2-STEP
Designed to improve coordination, rhythm and motor patterning of the ankle complex producing plantar flexion during running mechanics. General prescription: 2-3 sets, 5-15m.
