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.
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
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.
