Specific Drills for Athletic Improvement

7

A-Skips

Supplemental Speed

Purpose Increase hip extension, flexion strength, and ankle-muscle stiffness

Procedure
    ●  Skip with the same mechanics discussed in the A-March Walk.
    ●  While in the air, emphasize the high recovery posture used in the A-March Walk.
    ●  Keep the upper body in an upright and steady position at all times; the foot strike should be quiet but explosive, emphasizing muscle stiffness at the ankle.
    ●  Be careful not to slam the foot onto the ground.

Complex Variations
    ●  A-Form Runs: Perform form runs, emphasizing the pronounced mechanics practiced in the A-Skips.
    ●  Skipping Paw Drill: This is basically the A-Skip drill with an aggressive pawing motion (a quick leg extension followed by an explosive hip extension).

8

B-March Walk

Supplemental Speed

Purpose
Improve hip-extension mechanics and enhance hamstring firing

Procedure
    ●  March as you did in the A-March Walk.
    ●  Allow the recovering leg to extend in front of you after a high-knee raise.
    ●  Paw down and drive the hips through.

9

B-Skips

Supplemental Speed

Purpose
Increase stride length and frequency; enhance hamstring and hip performance; improve muscle stiffness at the ankle complex
 

Procedure
    ●  Perform the B leg movement (that is, the recovery leg's knee blocks as high as possible) while skipping.
    ●  Emphasize pawing and drive the hips through.

Complex Variation
    ●  B-Form Runs: Run while using B leg movements.

10

Ladder Speed Run

Agility Ladder (Stick)

Purpose Enhance timing and stride frequency while teaching quick turnover

Procedure
    ●  Run through an agility ladder (sticks 18 inches, or 46 centimeters, apart) as fast as possible, touching both feet down between each rung.
    ●  Emphasize lifting the knee high and quickly contacting the ground.

11

Ladder Stride Run

Agility Ladder (Stick)

Purpose
Enhance timing and stride frequency while teaching quick turnover

Procedure
    ●  Run through an agility ladder (sticks 18 inches, or 46 centimeters, apart) as fast as possible, touching one foot down between every other rung.
    ●  Emphasize upright posture with sound arm and leg mechanics.

12

Single-Leg Run-Through

Hurdle

Purpose
Enhance stride frequency while strengthening hip flexors and improving lower-body ambidexterity

Procedure
    ●  Set 8 to 10 6- to 12-inch (15- to 32-centimeter) hurdles about 3 feet (91 centimeters) apart.
    ●  Run with one leg outside the hurdles and the other going over the hurdles.
    ●  Emphasize a straight outside leg (as in a shuffle) and a quick A motion with the hurdling leg.

13

Run-Through

Hurdle

Purpose
Enhance stride frequency while strengthening hip flexors and improving lower-body ambidexterity

Procedure
    ●  Set 8 to 10 6- to 12-inch (15- to 32-centimeter) hurdles about 3 feet (91 centimeters) apart.
    ●  Perform an A-Form Run over the hurdles.
    ●  Emphasize quick "knee up/toe up" with a quick heel-to-gluteus recovery.
    ●  Perform the exercise with a two-foot strike between each hurdle (maintaining the same lead leg through the drill), or run faster with a one-foot strike between hurdles.

 

14

Hurdle Fast Legs

Hurdle

Purpose
Enhance stride frequency while strengthening hip flexors and improving lower-body ambidexterity

Procedure
Stagger 8 to 10 6- to 12-inch (15- to 32-centimeter) hurdles so that half line up with the right leg and the other half line up with the left leg.
The hurdle pattern should be a hurdle for the left leg followed by one for the right leg with the hurdles 3 feet (91 centimeters) apart; repeat the pattern.
The leg sequence entails hurdling the left foot over the left hurdle then taking two steps to the next hurdle for the right foot.