JET BUILD-UP
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.
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.
BOUNDING INTRO
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.
BOUNDING INTENSIVE
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.
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.
