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Stance: Feet wider than
shoulders. |
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Prisoner Squats |
Arms: Extended in front of body(or hands on hips). Sit
back by bending knees, shins remain vertical, knee does not shift forward. |
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Side Straddle Hops |
Stance: Feet
together. |
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(Jumping Jacks) |
Arms: At your side. Jump feet apart in frontal plane
wider than overhead, return to starting position. |
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Stance: Feet
together. |
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Long Straddle Hops |
Arms: Elevated to Shoulder height. Jump feet apart in
sagittal plane, swing arms across in front of the body. |
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Stance: Feet apart wider than shoulders.
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Highland Flings |
Arms: Elevated to Shoulder height. Jump feet so that
right leg crosses in front of left leg while arms swing downward and cross
midline, then reverse right over left. |
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Wide-Outs |
Stance: Deep squat with knees together.
While maintaining deep squat position, jump and open
the legs so that the knees and toes point to the sides, then return. Stay
low! |
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Thrust |
Stance: Push-up position.
Jump the knees between the elbows then jump the knees outside the elbows.
Keep the Hips low! |
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(Double Leg) |
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Wave Squats |
Stance: Squat down over one leg with the other fully
extended yet in contact with the floor for balance. Extend the support leg,
squat back down, shift weight over other leg, extend other leg and repeat. |
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Stance: Feet
together. |
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Stand Split Squat |
Arms: at your side. Jump to a front lunge position
then return to start position, alternate legs forward. |
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Stance: Feet
together. |
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In Place Pogo Jumps |
Arms: at your side. Maintaining dorsiflexed ankles and
stabilized knee joints, make small in-place repeat vertical jumps. |
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Stance: Feet
together. |
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Side to Side Pogo |
Arms: at your side. Perform pogo jumps side to side,
when jumping to the left raise the left arm over head and vice versa. |
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2. Muscle Activation Series |
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Supine SL Raises |
Lying supine (on back face upward) with head off the floor, legs straight
and ankle dorsiflexed, lift the leg through full range of motion returning
to the start position, but do not touch the floor. |
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Outside SL Raises |
Lying on one side, legs straight, ankles dorsiflexed, abduct thigh through
full range of motion with out hip rotation. Foot points forward and the
side of the foot is facing down toward the ground. |
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Inside SL Raises |
Lying on one side with the foot of the top leg placed flat on the floor and
the other leg straight and dorsiflexed at the ankle, adduct the bottom
thigh, thus lifting the leg again without rotation. |
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Prone Leg / Arm Raises |
In a prone position with the arms extended overhead, legs straight and
ankles dorsiflexed, lift one leg and the opposite arm, then change. |
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Sky Divers |
In a prone position with the arms extended overhead, legs straight and
ankles dorsiflexed, lift both legs and both arms, keeping them straight.
Hold the position momentarily. |
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Fire Hydrants |
Kneeling with hands on the floor and both ankles dorsiflexed, fold the leg
so that the calf is touching the hamstring. Staying tightly folded abduct
and extend the thigh so that it points 45 degrees backward. Shoulders & hip
axis remain parallel to the floor. |
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Forward Knee Circles |
Kneeling with hands on the floor and both ankles dorsiflexed, fold the leg
so that the calf is touching the hamstring. Circumduct the thigh so that
the knee scribes a large circle forward. Shoulder and hip axis remain
parallel to the floor. |
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Backward Knee Circles |
Kneeling with hands on the floor and both ankles dorsiflexed, fold the leg
so that the calf is touching the hamstring. Circumduct the thigh so that
the knee scribes a large circle backward. Shoulder and hip axis remain
parallel to the floor. |
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Kneeling Scorpion |
Kneeling with hands on the floor and both ankles dorsiflexed, fold the leg
so that the calf is touching the hamstring, flex the thigh and the neck
bringing the knee to the chest then extend the thigh, back and neck with the
leg remaining flexed and ankle dorsiflexed trying to touch the heel to the
head. |
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Lateral Ham Reach |
Kneeling with hands on the floor and both ankles dorsiflexed, one leg is
fully extended. Lift the straight leg upward and forward such that the foot
is above the level of the shoulder |
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Double Leg Russian Hamstring Pops |
In a supine push-up position, legs fully extended and ankles dorsiflexed,
touch the butt to the ground then lift the hips so that the body is
hyperextend. |
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Double Leg Hip Thrusts |
In a supine position with the arms folded across the chest, the thighs
flexed at 90 degrees, the knees flexed at 90 degrees and dorsiflexed ankles,
the partner squats and supports the legs by holding under the heels. The
athlete lifts the hips so that the body is hyperextend, without pushing
against the partner. |
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Single Leg Hip Thrusts |
In a supine position with the arms folded across the chest, the thighs
flexed at 90 degrees, the knees flexed at 90 degrees and dorsiflexed ankles,
the partner squats and supports one leg by holding under the heels. The
other leg is held in the air. The athlete lifts the hips so that the body
is hyperextend, without pushing against the partner. |
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Single Leg Russian Hamstring Pop |
In a seated position, legs fully extended, the hands pointing forward are
placed next to the hips. One leg is elevated off the ground and by pushing
against the ground with the other leg, the athlete lifts the hips over the
shoulder level into body hyperextension. |
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3. Technical Acceleration Build-ups |
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Low Skip & Scoop |
While slowly skipping, the athlete lunges forward maintaining the body in a
squat position and scoops the arms toward the ground. The hips move through
low and the athlete explodes from the deep position in a continuous motion,
projecting the hips upward and forward. Two more skips followed by a lunge
with the other leg completes the movement. |
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4. Dynamic Mobility Circuit |
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Head Circles |
Stance: Feet wider than the shoulders, feet forward.
"Circumduct" the neck slowly through full range of flexion, lateral flexion,
extension and contralateral flexion. |
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Trunk Circles |
Stance: Feet wider than the shoulders, hands on the
hips maintaining the pelvis position. "Circumduct" the trunk with ever
increasing speed through full range of flexion, lateral flexion, extension
and contralateral flexion. |
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Hip Circles |
Stance: Feet wider than the shoulders, hands on the
shoulders maintaining the trunk position. "Circumduct" the hips with ever
increasing speed through full range of flexion, lateral flexion, extension
and contralateral flexion. |
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Lead Leg Pick-ups |
Stance: Hurdle Seat
Position with both ankles dorsiflexed and 90 degree intra-thigh angle, hand
on the floor in front of the body, shoulders in front of the hips. Lift the
straight lead leg while maintaining forward leaning body position. |
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Trail Leg Pick-ups |
Stance: Hurdle Seat
Position with both ankles dorsiflexed and 90 degree intra-thigh angle, Lift
the trail (back) leg while reaching forward with the hand and trunk with the
hand toward opposite foot. |
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Iron Cross |
Stance: Supine position with arms extended at shoulder
level and shoulders maintaining contact with the ground, sweep the straight
right leg long and low to the floor, with the ankle dorsiflexed, up so that
the foot touches the opposite hand, then change in a rhythmical rolling
motion. |
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Prone Scorpion |
Stance: Prone position with arms extended at shoulder
level and shoulders maintaining contact with the ground, reach back with a
tightly folded right leg so that, while maintaining a dorsiflexed ankle, the
heel touches the opposite hand, then change in a rhythmical rolling motion. |
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Groiners |
Stance: Push-up position, ankles dorsiflexed with the
body position maintained straight and the hips low, the athlete brings the
knee outside the elbow by flexing at the hip and knee. The foot lands flat
outside the hand, then hop rhythmically to a change. |
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Inverted Bicycle |
Stance: Shoulder Stand with hands supporting under the
hips. With both legs extended and ankles dorsiflexed, alternately flex the
hip and knee simultaneously followed by extension that should resemble a
bicycle action. |
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Inverted Cut the Grass |
Stance: Shoulder Stand with hands supporting under the
hips, flex at the hips so that the feet are close to the ground. Scissors
the legs first right over left then left over right through full range of
motion. |
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Inverted Long Scissors |
Stance: Shoulder Stand with hands supporting under the
hips. While keeping the legs straight and ankles dorsiflexed, the legs
should be in a vertical position. Split one leg forward and the other
backward. Avoid flutter kicking. |
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Rockers to Inside Hurdle Seat |
Stance: Seated on the floor with legs fully extended in
front of the body and the ankles dorsiflexed, rock back and touch the toes
to the floor then rock forward externally rotating a flexed thigh with a
flexed knee, positioning the sole of the foot next to the knee on the
opposite leg. Kick back again and change legs with the inside hurdle seat. |
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Side Leg Swings |
Stance: Facing a wall in double hand support with the
leg straight and ankle dorsiflexed execute pure abduction of the thigh and
the pure adduction facilitated by gravity so that the leg crosses in front
of the supporting leg. Hips and shoulders remain square with the wall. Toe
points at the wall. |
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Front Leg Swings |
Stance: Facing perpendicular to a wall in single hand
support, with the leg straight and ankle dorsiflexed. The thigh is flexed
through full range of motion and, facilitated by gravity, swing the thigh
into hips extension. While extending the hip, carefully flew the knee while
maintaining stabile body position and a dorsiflexed ankle. |
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Trail Leg Windmill Forward |
Stance: Facing the wall in double hand support balanced
on one straight leg and the other ankle dorsiflexed, flex the knee and
circumduct the thigh simultaneously so that the knee scribes a large circle
forward. Shoulder and hip axis remain parallel to the floor. Heel fold
rapidly to the butt. |
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Trail Leg Windmill Backward |
Stance: Facing the wall in double hand support balanced
on one straight leg and the other ankle dorsiflexed, flex the knee and
circumduct the thigh simultaneously so that the knee scribes a large circle
backward. Shoulder and hip axis remain parallel to the floor. |
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Hurdle Seat Change |
Stance: Hurdle seat position. Roll in the direction of
the side of the lead leg. Place the hands on the ground and roll. Bring
both feet together and perform a prone scorpion movement with the former
lead leg at the same time as you do a push up. The other leg should now be
the lead leg with a 90 degree intra-thigh angle in the trail leg. |
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5. Technical Acceleration Build-ups |
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Groucho Lunges |
Stance: Deep squat position. Bring the heel, with a
dorsiflexed ankle, quickly to the butt and reach the foot forward as if to
spike the heel into the ground in front of the body. Keeping the hips low,
pull the body over the foot so that the hips shoot forward. The ankle
remains dorsiflexed at toe off. |
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6. Single Leg Balance Series |
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Side Scale |
Stance: Weight supported on one leg with the arm on
the same side extended overhead, opposite arm next to the body. Abduct
non-support leg and tip body laterally toward side of support leg such that
the extended leg, the body and the arm overhead form a straight line
parallel with the ground. Ankle is dorsiflexed. Hold for five seconds,
minimum. Repeat other side. |
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Front Scale |
Stance: Weight supported on one leg with both arm
extended overhead. With ankle dorsiflexed lift the non-support leg off the
ground while bending forward at the waist such that the extended leg, the
body and the arms overhead form a straight line parallel with the ground.
Hold for five seconds, minimum. |
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Back Scale |
Stance: Weight supported on one leg with the arm on the
same side extended overhead, opposite arm next to the body. Lift the
straight non-support leg forward while leaning the body backward such that
the straight leg, the body and the arm overhead form a straight line
parallel with the ground. Hold for five seconds, minimum. |
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Relevers |
Stance: Balanced on one leg, arms extended from the
shoulders laterally or hands placed on the hips, plantar flex on support leg
through full range of motion and pause in fully plantar flexed position. |
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Speed Skater |
Squat on one leg so that the nose, the knee and the big toe are in vertical
alignment. The hip is outside the knee. The other leg is extended and
abducted such that the side of the foot is resting on the ground and the
ankle is dorsiflexed. Hop and change support legs while maintaining a low
hip height. Nose-Knee-Toe alignment must be maintained. |
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Single Leg Quarter Squat |
With non-support leg straight and flexed at the hip and both arms straight
and flexed at the shoulder, squat down to a quarter squat position, weight
back on the heel. Try to keep shin vertical. |
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Single Leg Half Squat |
With non-support leg straight and flexed at the hip and both arms straight
and flexed at the shoulder, squat down to knee 90 degree squat position,
weight back on the heel. Try to keep shin vertical. |
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Quarter Eagles |
In a double leg squat position the athlete jumps so that the shoulder and
hip axis turns 90 degrees to the right, back to the neutral, then 90 degrees
to the left. |
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Half Eagles |
In a double leg squat position the athlete jumps so that the shoulder and
hip axis turns 180 degrees to the right, back to neutral, then 180 degrees
to the left. |
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In Place Crow Hops |
In a single leg squat position the athlete executes a small hop with no
horizontal displacement lands flat footed and stabilizes on landing, pauses
and hops again. |
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Single Leg Quarter Eagles |
In a single leg squat position the athlete hops so that the shoulder and hip
axis turns 90 degrees to the right, back to neutral, then 90 degrees to the
left. |
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Single Leg Turn-Ins |
In a single leg squat position the athlete hops so that the shoulder axis
remains fixed and hip axis turns 90 degrees in the direction opposite the
support leg, then hops back to neutral. Always a full footed landing. The
foot and knee will point a 3 O'clock or 9 O'clock. Execute all reps in one
direction then change legs. |
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Single Leg Turn-Outs |
In a single leg squat position the athlete hops so that the shoulder axis
remains fixed and hip axis turns 90 degrees in the same direction as the
support leg, then hops back to neutral. Always a full footed landing. The
foot and knee will point a 3 O'clock or 9 O'clock. Execute all reps in one
direction then change legs. |
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Single Leg Thrusts |
Push-up position with single leg support. Hop the knee between the elbows
keeping the hips low. |
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Side to Side Bounds |
In a single leg squat position push off so that the hips are displaced a
small amount upward and sideways. Execute full footed landing, stabilize
and bound back. |
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Single Leg Forward-Backward Hops |
In a single leg squat position, hop forward then hop backwards, always
landing on the same leg, stabilizing after each full footed landing. |
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Single Leg Side to Side Hops |
In a single leg squat position, hop sideways then hop sideways back, landing
on the same leg, stabilizing after each full footed landing. |
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7. Wall March and Wall Sprint Series |
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Wall Accelerations |
Stance: Facing a wall, feet well away from the wall so
that when in double hand support the body angle is 45 degrees, exhibiting a
powerline. |
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Wall March |
Athlete flexes thigh (knee drives forward) and flexes knee so that the shin
angle with the ground is the some as the powerline angle. The ankle is
dorsiflexed. The athlete then extends the hip, while maintaining the shim
angle and ankle dorsiflexion. At impact the other leg is flexed at the
thigh, while maintaining the shin angle and dorsiflexion. |
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Two Count Wall Sprint |
On command, the athlete rapidly drives knee of the support leg forward while
simultaneously driving the thigh of the other leg backward. Upon landing on
a preloaded ankle, another change is executed, yielding a two count action. |
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Three Count Wall Sprint |
On command, the athlete executes a three count response which end with the
opposite knee forward. |
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Rapid Fire Wall Sprint |
On command, the athlete executes a continuous rapid change, alternating from
driving the knee forward with driving the thigh backward. |
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One Hand Wall Sprint |
This drill can be used with two count, three count or rapid fire Wall
Sprints. Instead of a double hand support only one hand is place on the
wall. |
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8. "A" - Acceleration Drills |
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"A" - March |
With proper body position and ankle dorsiflexed, punch the knee forward,
maintaining proper positive shin angle. Block the thigh with the toe behind
the knee in a vertical alignment. Drive the thigh actively back from the
hip while maintaining the shin angle. Ankle remains dorsiflexed. The
contact point of the ball of the foot is two - three inches in front of the
support foot. |
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"A" - Skip |
Same as "A" March, but using a skipping rhythm. |
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"A" - Run |
Same as "A" March, but running. |
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Double "A" March and "A" Skip |
Same as "A" March, however the knee is punched forward not just once, but
twice |
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"A" & "C" March & Skip |
The first movement is identical to the "A"- March, however the second
movement with that leg is a knee punch directly to the side, in the frontal
plane. The shin angle remains constant and the toe stays behind the knee. |
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9. Partner Resisted Acceleration Drills |
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Face to Face |
Starting position with resisting partner has the hands on the shoulders of
the action partner. The arms of the action partner are free for arm drive.
The action partner initiates the movement with a vigorous knee punch and
uses a rhythm and action the same as Rapid Fire Wall Sprint. The resisting
partner applies optimal resistance and allows the action partner to
gradually move forward, only if the powerline position is maintained. |
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Face to Face with Release |
The starting position and the action is the same as Face to Face. When a
speed has been reached when the resistance partner can no longer safely
apply resistance, the resisting partner quickly step aside allowing the
action partner to continue to accelerate using proper pure acceleration
mechanics. |
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Face then Chase |
The starting position and the action is the same as Face to Face. At the
moment of release, the resisting partner pivots, accelerates and is chased
to a designated finishline, a distance of 10 - 20 meters from the release
point. |
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Face, Chase, Race |
At the moment of release, the resisting partner pivots, accelerates and is
chased toward designated finishline, a distance of 10 - 20 meters from the
release point. If the action partner can tag the resistance partner, both
abruptly decelerate and stop and re-accelerate in the opposite direction
racing toward the starting point. |
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Power Line Acceleration Ladder |
As the athlete's levels of specific power increases, the athlete is allowed
to initiate the drills from the second, then the third and finally the
fourth rung on the ladder. The athlete still strives to project the hip
past the next and all subsequent rungs while actively driving back into the
face of each upcoming rung. |
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Hip Hold & Release |
The resisting partner is positioned behind the action partner. The
resisting partner grasps the action partner in front of the hips on the
anterior superior iliac spine. The starting position is realized when the
action partner leans forward from the ankles into a position of greater
dorsiflexion. The hips are forward so that the body forms a powerline. The
action partner initiates the movement with a vigorous knee punch and uses a
rhythm and action the same as Rapid Fire Wall Sprint. The resisting partner
applies optimal resistance and allows the action partner to gradually move
forward if the powerline position is maintained. When a critical speed is
reached, of the resistance partner can no longer maintain the hand hold
position, the action partner is released and continues to accelerate
maximally using pure Acceleration mechanics. |
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Quick Step Acceleration Ladder |
Set out a ladder with the dimensions of 50cm between the first two rungs,
increasing the distance between the subsequent rungs by 15 cm.(65, 80, 95,
110 cm, etc.). Place the front foot in front of the first rung so that the
ball of the foot is just barely touching the face of the first rung. The
front knee is bent such that the knee is positioned in front of the toe.
The Athlete initiated the movement with hip extension attempting to project
the hip past the second rung. The rear leg is recovered by violently
punching the knee forward, maintaining the shin angle and ankle dorsiflexion.
The foot stays close to the ground. The shin is driven back with active hip
extension so that the foot lands with the ball of the foot in front of the
face on the next rung. The action is repeated and acceleration is continued
10 meter after the final rung. |
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11. Drills for Balance and Single Leg Power Development |
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Groucho Bounding or Low Slow Bounding |
From the same starting position as Groucho Walks, the athlete project the
hips slightly upward and forward. The athlete lands in a full foot landing
position with the base of support under the center of mass. The athlete
again applies force, but at no time comes out of the Groucho position. |
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Crow Hops Forward |
The athlete starts from a single leg quarter or half squat position. The
athlete then makes a mini hop forward and lands in a full footed landing
position and momentarily stabilizes before executing the next hop. |
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Crow Hops Backward |
The athlete starts from a single leg quarter or half squat position. The
athlete then makes a mini hop backward and lands in a full footed landing
position and momentarily stabilizes before executing the next hop. |
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Crow Hops Side to Side |
The athlete starts from a single leg quarter or half squat position. The
athlete then makes a mini hop sideways and lands in a full footed landing
position on the same leg and momentarily stabilize before executing another
mini hop back the other direction. |
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Crow Hops Complex |
The athlete complexes forward and sideways Crow hops and Bounds in a
pre-specified patter |
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Speed Bounding |
The athlete begins standing upright. With the proper body position and
ankle in dorsiflexion, the athlete projects the hips forward and punches the
knee forward, maintaining a positive shin angle. The thigh is abruptly
decelerated and the thigh is driven actively back so that the shin lands at
a positive angle, on a dorsiflexed ankle, on the ball of the foot under the
body. Flight time and distance increases with increased force and range of
motion. |
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Resisted Speed bounding |
Speed Bounds are resisted by a partner using a elastic cable and a harness
or a waist belt. Minimal resistance should be used. |
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12. Increasing Explosive Power for the Start |
|
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Standing Long Jump |
Stance: Body position is stabilized and the arms are
extended fully overhead. The athlete is in full plantar flexion. The
movement is initiated by throwing the arms down and behind the body at the
same time the athlete drops into a squat position, rapidly dropping the
heels to the ground. The athlete quickly changes direction and explodes
upward and forward with a minimal pause in the squat position. |
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Toe-Heel Standing Long Jump |
Stance: The same as standing long jump, but the feet
are positioned so that the toe of the rear foot is level with the heel of
the front foot. The emphasis is to load the rear heel as the athlete drops
into the squat position. Force application comes simultaneously from both
legs. |
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Bow Standing Long Jump |
Stance: The same as standing long jump, with the
exception of the feet flat on the ground. The legs are straight. The
athlete initiates the movement by slowly bowing forward at the waist. The
abdominal must remain contracted and the body position stabilized. At the
low bow position the athlete rapidly extends, using the back extensors and
jumps upward and forward with minimal preparatory knee flexion. |
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SLJ to Single Leg Stand (Right & Left) |
From a standing long jump the athlete explodes upwards and forward and makes
a full footed landing on one foot and stabilizes. |
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Standing Triple Jump |
From a standing long jump the athlete explodes upwards and forward and makes
a full footed landing on one foot and immediately projects the hips forward
and upward again bounding to the other foot. |
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SLJ to Speed Bound |
From a standing long jump the athlete explodes upwards and forward and makes
a full footed landing on one foot then immediately projects the hips forward
and upward again bounding to the other foot. |
|
|
Deep Start to Speed Bounds |
The athlete begins in a deep crouch position with the feet in a toe-heel
relationship. The athlete is sitting back on the haunches such that the
gluteus on the side of the rear leg is touching the heel. From this
position the athlete initiates a standing Long jump followed by a Speed
Bound. |
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13. Simulate the Start |
|
|
Mountain Climber Hop-Hop Start |
In a four point start position with the feet in a toe heel relationship, the
athlete hops the feet into a positional change and then hops back to the
starting position. At impact of the return hop, the athlete splits the arms
and explodes extending from both legs and lower back simultaneously. The
Athlete then executes a perfect acceleration pattern. |
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|
Vertical Hop-Hop Start |
In a four point start with the feet in a toe heel relationship, the athlete
executes two vertical mini hops. On the landing from the third mini hop the
athlete splits the arms and explodes extending from both legs and lower back
simultaneously. The athlete then executes a perfect acceleration pattern. |
|
|
Push-up Start |
From a modified push-up position, the feet closer to the hand with a
toe-heel relationship, the athlete uses the arms to push the shoulders up
off the ground while rocking back placing more weight on the feet. The
athlete immediately claps the hands with both feet remaining in contact with
the ground. Only after the hand clap does the athlete split the arms and
explodes extending from both legs and back simultaneously. The athlete then
executes a perfect acceleration pattern. |
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Lunge Hand Touch Start |
The athlete executes a mini lunge and touches the hands to the ground. At
the instant of touching the ground the athlete explodes with proper starting
mechanics and acceleration pattern. |
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Sitting on Haunches Split the Arms |
In a position where the athlete is sitting on the haunches, gluteus on the
side of the rear foot is touching the heel. The athlete places both hands
on the ground in the starting position. The athlete drives the "quickside"
arm backward in shoulder extension and the "power side" arm drives upward
and forward so that the arm is high and across the front of the eyes. |
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Double Knee Down Split the Arms |
The same starting position as above except both knees are in contact with
the ground and the gluteus is off the heel. Split the arms as described
above and return them quickly, catching the body as it falls to the ground. |
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Set Position Split the Arms |
From the set position, split the arms as described above and return them
quickly catching the body as it fall to the ground. |
|
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Explode on to Mat Split the Arms |
From the set position, split the arms as described above. Simultaneously
explode with the hip extensors and back extensors to project the hips upward
and forward. Land on the high jump mat in the arms split position on the
chest and stomach. |
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15. Multi-Throw Explosive Series |
|
|
Over the Head Backward |
Using a shot or medicine ball, squat the ball down, arms long and fully
extended so that the ball is between the knees. Explode with the hip
extension and back extension while keeping the arms long, throwing the ball
with an arching trajectory over the head backwards. |
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|
Between the Legs Forward |
Using a shot or medicine ball, squat the ball down, arms long and fully
extended so that the ball is between the knees. Explode with the hip
extension and back extension while keeping the arms long, throwing the ball
with an arching trajectory over the head forwards. |
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Squat Chest Toss |
Holding the ball with both hands as if to make a chest pass, squat down
exploding out of the deep position pushing the ball upward and forward. |
|
|
Lunge Chest Toss |
Holding the ball with both hands as if to make a chest pass, lunge forward
exploding out of a deep position with the forward leg, pushing the upward
and forward. |
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Lunge Throws |
Using a shot or medicine ball, squat the ball down, arms long and fully
extended so that the ball is slightly to the side of the body. Lunge
forward exploding out of a deep position with the forward leg, throwing the
ball upward and forward. Hold the ball to either side of the lunge leg for
balance of muscle activity. Alternate legs. |
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Hammer Hip Throw |
With the back facing the throwing direction, hold the ball with the arms
long and fully extended so that the ball is slightly to the side of the
body. Twist the trunk to the side of the ball and bend the knees slightly.
Uncoil the body throwing the ball over the opposite shoulder. |
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Drop Over the Head Backwards |
Same as Over the Head Backward, but drop off a small box landing in a knees
bent position. Initiate the throw backward at the instant of landing. |
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Drop Between the Legs Forward |
Same as Between the Legs Forward, but drop off a small box landing in a
knees bent position. Initiate the throw forward at the instant of landing. |
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Hop-Hop-Throw Over Head Backward |
Same as Over the Head Backward, execute three small standing long jumps in
succession initiating the throw backward at the instant of the third
landing. |
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Lunge Forward Over Head Backward |
Using a shot or medicine ball, squat the ball down, arms long and fully
extended, so the ball is slightly to the side of the body. Lunge forward
exploding out of a deep position with the forward leg, throwing the ball
upward and backward over the head. Hold the ball to either side of the
lunge leg for balance of muscle activity. Alternate legs. |
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Kneeling Over Head |
Kneeling on both knees with ankles dorsiflexed, however, not sitting on the
heels, the partner throws the medicine ball into the hands outstretched
overhead. Athlete catches the ball, achieves full stretch across abdominals
and throws the medicine ball back. |
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Straddle Seat Over Head |
Sitting in a straddle seat position, partner throws medicine ball into hands
outstretched overhead. Athlete catches the ball, achieves full stretch
across abdominals and throws the medicine ball back. |
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V-Sit Chest Pass |
With feet and low back off the ground in a V-sit position, partner drops
medicine ball from varied heights to the hands waiting in a chest pass
position. The athlete accepts the ball and immediately turns the direction
of the ball to throw upwards. The partner moves the location of the drop
from right to left and high to low randomly. |
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Standing Twist Toss |
In a stand straddle position, partners have their left shoulders pointed
toward each other standing about 2 - 3 meters apart. They are facing
opposite directions. One partner throws the ball into the out stretched
hands of the other partner. The other partner receives the ball, maintains
eye contact on the ball and allows the ball to twist the trunk and shoulders
into a torque position. The recoil action then allows the athlete to throw
the ball back. |
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Abdominal Pike-ups |
Standing with the feet together and legs straight, the partner accepts the
medicine ball which has been rolled along the floor and allows the ball to
roll up onto the feet. Using the abdominal muscles the athlete pikes the
body, tossing the ball up into the waiting hands of the server. |
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Hamstring Flicks |
In a prone position with the knees together and the ankles in dorsiflexion,
the athlete accepts the ball rolled down the back of the legs onto the
heels. Very quickly the athlete flicks the ball with rapid knee flexion
into the waiting hands of the partner who is standing straddling the body at
waist level. |
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Rainbow Toss |
Two athletes assume a V-sit position facing the same direction. The ball is
served in an easy arching toss so that the ball is accepted while
maintaining eye contact and moved toward the floor next to the hip. Before
the ball touches the floor it is served back to the other partner in the
same fashion. |
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Yogi Chest Pass |
Kneeling on both knees with the ankles dorsiflexed, the athlete awaits the
served medicine ball. The partner kneels behind the athlete straddling the
legs and sits on the dorsiflexed ankles. The server, positioned in front of
the athlete, tosses the ball as for a chest pass, falls forward, while
maintaining a straight body, catches themselves in a push up position and
initiates knee flexion, with a small push with the arms, which returns the
body to vertical. The majority of the force is produce by contraction of
the hamstrings and gastrocs to right the body again. |
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17. Abdominal Exercises |
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Abdominal Curls |
Supine with arms folded across the chest, thigh and knee flexed with feet
flat on the ground. Lift shoulder blades off the ground to commence
exercise. Shoulder blades do not touch ground again until exercise is
completed. Curl the body up by contracting abdominal muscles until low back
is off the ground. |
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Side-ups |
Lying on one side with body aligned, legs straight and ankles dorsiflexed,
partner kneels straddling the legs of the athlete and sits on the feet of
the athlete. With the arms folded across the chest, or over the head, the
athlete lifts the shoulder from the ground by executing a lateral bend. The
shoulder does not touch on the return. |
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Low Back Extension |
In a prone position, with a partner sitting on the ankles, keep ankles
dorsiflexed and the abdominals contracted. Lift the body as a unit with a
minimum of hyperextension of the lumbar spine. |
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Fish Flops |
In a prone position, with a partner sitting on the ankles, keep ankles
dorsiflexed and the abdominals contracted. Lift the body as a unit from the
knee joint so that the thighs come off the ground. It is permissible to
have the arms at the sides to slightly assist the hamstrings and gastrocs |
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Legs up & Reach |
Lying on the back with the legs extended straight up into the air, the
partner holds and slightly lifts the feet. The shoulder blades begin off
the ground and the athlete attempts to touch the soles of the feet with both
hands without allowing the shoulder blades to return to the ground. |
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L-Overs |
Lying on the back with the legs extended straight up into the air, the arms
extended out to the side at shoulder level. The athlete then rotates the
trunk so that the feet touch one hand and return to the neutral position.
The next movement is then execute touching the opposite hand with the feet. |
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Whippers |
Lying on the back with the legs extended straight up into the air, the
partner stands in a slightly straddle position above the athlete's head.
The athlete holds the partner at the base of the heels. The partner throws
the feet forward and side to side, randomly. The athlete catches the feet
before hitting the ground and returns them to the starting position. The
low back must remain flat on the ground during the forward movement! |
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Chinnies |
In a supine position, the athlete elevates the feet and the shoulder blades
with the hands on the trapezius muscles. Alternately touch the right knee
to the left elbow, lifting the low back off the ground. Then touch the left
knee to the right elbow. Always return to the neutral starting position
between touches. |
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Double Chinnies |
In a supine position, the athlete elevates the feet and the shoulder blades
with the hands on the trapezius muscles. Touch both knee to the respective
elbows and then return to the neutral starting position. |
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V-Sits |
In a supine position, the athlete elevates the feet and the shoulder blades
with the arms extended over the head. Simultaneously fold the arms and legs
up so that they touch together high over the body. Control the return
movement back to the neutral starting position. |
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Crunches |
In a supine position flex the hip and knee to a 90o
position . With the hands touching the
trapezius muscles, alternately touch the elbow to the opposite knee. |
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Negative Abdominals |
In a supine position flex the hip so that the knees almost touch the chest
and knees in a 90o
position, the partner pulls the knees down against the resistance of the
athlete. As the movement progresses, the athlete gradually extends the legs
to allow full range of motion at the hip. The low back must remain flat on
the ground during the forward movement! |
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18. Acceleration Games |
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Hounds and Hares |
Divide the group into two lines and position them so they are facing the
same direction. One group is the hounds and the other the hares.. When
hounds group is called, the hounds chase the hares to a predetermined spot,
about 15-20 meters away. When hares group is called, the hares chase the
hounds. Vary the starting positions. |
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Crab Walk Relays |
From a seated position with feet flat on the ground and hand on the ground
wider than shoulder width, lift the hips off the ground. Athletes can be
directed to walk forward, backwards or sideways in the crab position. |
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Groucho Walk Relays |
Groucho walks can be used in shuttle relay format. |
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20m The Hard Way |
Select teams of five persons. Using two acceleration ladders, position one
at a start line and the other 20 meters away coming back in and adjacent
lane. Three members line up at the start. The other two members line up at
the other end. On the command, the athlete blasts through the acceleration
ladder and continues to accelerate through the remaining 20 meters. Upon
arrival at the other end, the other athlete blast through the ladder set up
in the other direction. A continuous shuttle is run until ten repetitions
each have been achieved. 30 or 40 meter distances may also be used. |
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19. Static Stretching / Warm-down Routine |
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Supine Single Leg-Knee to Chest |
Lying supine, grasp the right fore foot and pull the knee to the chest while
fully flexing the neck and maintaining muscle contraction of the
abdominals. Change legs after holding for at least 15 seconds. |
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Supine Double Leg-Knee to Chest |
Lying supine, grasp the bottoms of both feet and pull both knees to the
chest while fully flexing the neck and maintaining muscle contraction of the
abdominals. |
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Straddle Stretch |
Seated with the legs straddled as wide as possible, maintain the shoulder
axis parallel to the ground and reach down the fully extended leg while the
ankle remains I dorsiflexion, change legs, then reach down the middle. |
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Over-Under Straddle Stretch |
Seated with the legs straddled as wide as possible, cross the right arm
across the chest and while side bending to the right, reach over toward the
fully extended right leg with the left arm. The ankle remains in
dorsiflexion, change legs. |
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Butterfly |
Seated with the thighs flexed and externally rotated, pull both heels
tightly to the butt. Use the forearms to apply pressure to stretch the
thighs. |
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Inverted Butterfly |
Seated with the thighs flexed and the knees flexed so that the feet are
close to the butt, flat on the ground. Medially rotate one thigh and press
the hip forward and upward to contribute to a greater stretch. |
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Chair Stretch |
Seated with the legs fully extended in front, the ankles dorsiflexed. Flex
forward by contracting the abdominal muscles in an attempt to stretch the
back. Put the chin on the chest and protract the shoulder to stretch the
upper back. |
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Pretzel Stretch |
Seated with the legs fully extended in front, place the right foot flat on
the floor outside the left knee. Grasp the flexed knee with both arms and
pull it toward the opposite shoulder while maintaining the position of the
shoulder. |
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Hurdle Seat Lead Leg |
Seated with one leg fully extended in front and the other abducted and
medially rotated with the knee flexed such that the leg lays flat on the
ground. Both ankles are dorsiflexed. Bend forward from the waist in an
attempt to place the abdomen flat on the front of the thigh. |
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Hurdle Seat Trail Leg |
Seated with one leg fully extended in front and the other abducted and
medially rotated with the knee flexed such that the leg lays flat on the
ground. Both ankles are dorsiflexed. Lay back and press the hip upward and
forward. It is not necessary to touch the knee to the ground |
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Figure Four Stretch |
Seated with both legs fully extended in front, place the right ankle above
the left knee such that the axis of the shin is parallel with the
shoulders. Maintaining the shin-shoulder relationship, flex the hip and the
knee of the left leg so that the heel of the left foot comes closer to the
butt. |
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Sit on Your Heels |
Seated with the thighs flexed and the knees flexed so that the feet are
close to the butt, flat on the ground, position the hands on the ground well
behind the body wider than shoulder width. Now lift the hips upward and
forward so that the knees will move forward and closer to the floor. |
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Cradle the Baby |
Seated, cradle your right arm around the outside of your right knee. Now
grasp the left ankle with your left hand. While slightly lifting with your
right arm, pull your left foot toward your left shoulder. |
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Stand Straddle Stretch |
Standing with the feet significantly wider than the shoulders, bent forward
down the right leg. Alternate. |
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Reach between the Feet |
Standing with the feet significantly wider than the shoulders, reach with
both arms back between your feet as far as possible. |
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Tip Over Forward |
Standing with the feet significantly wider than the shoulder, interlace your
fingers behind your back and bend forward as far as possible. |
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Lateral Squat Toe Down |
Standing with the feet significantly wider than the shoulders, squat down
over one foot keeping the entire foot on the ground. The other leg is fully
extended to the side, ankle dorsiflexed with the side of the foot in contact
with the ground. |
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Lateral Squat Toe Up |
Standing with the feet significantly wider than the shoulders, squat down
over one foot keeping the entire foot on the ground. The other leg is fully
extended to the side, the ankle dorsiflexed and the foot pointing straight
upwards. |
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Sprinter Stretch |
In a lunge position with the front shin vertical and the foot flat on the
ground, push the body downward so as to achieve a straight line from the
hamstring of the front leg through the quadriceps of the rear leg. |
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The Plough |
In a seated position with the legs fully extended in front and the ankles
dorsiflexed, rock back and try to touch the toes on the ground behind you,
while keeping the legs straight. Once the position is achieved, apply
pressure against the ball of the feet so that the ankles increase
dorsiflexion. |
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Loren Seagrave |
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The above drills were presented by Loren Seagrave at a 1997 Speed
Development Clinic at Lancaster H.S. |
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On Sprint Coaching |
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Velocity Sports Performance |
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On Hyperbaric Therapy in Sport |
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