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.
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.
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.