SPEED-X DRILLS
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SPEED-X DRILLS
SPLIT STANCE FORWARD SPRINT
1. Set four cones, 10 yards apart.
2. With your belt on, attach the Instant Feedback
Cuff™ to the O-Ring or a fixed D-Ring and adjust
it so either ring is positioned at the midline of
your back.
3. With your Partner Strap taut, begin in a two
point stance, with your left foot as the lead leg,
and your weight on the balls of your feet, and
your right (opposite) arm forward and slightly
bent.
4. After you come out of your two-point stance
lean forward with your body in a straight line
from your ears, hips, knees, and ankles.
5. Strike your back leg into the ground, as your
opposite leg punches forward, while using
sprinter arm swings.
6. When you reach the second cone, your partner
will pull the Release Strap (with a cue), then you
will accelerate into a full sprint until the third
cone and then slow the final 10 yards.
7. Perform five (5) reps with each leg as the lead.
COACHING TIP:
Imagine that your front leg
punches forward, as if it is
breaking glass.
STEPS
