If the 1-step drill is the Holy Grail of Hurdle Technique
Straight Legs are the Holy Grail of Speed
The bounce that you produce when your leg is extended as far as possible (straight-legs), is your MAX
It is your max power applied in a millisecond
Full-Extension begins at the hips and ends at the toes, and you must learn to apply all of your power from this very exaggerated position if you ever truly wish to run your fastest.
Stand up tall and bounce up and down off 1 foot at a time.
bend your knees
Now, very slowly – without bending the knees – move forward.
This drill is called straight legs and is your foundation for Speed.
Over time, you want to work to move forward easier, bouncier, and covering more ground with every single stride.
Now I want you to stand at the top of some stairs.
Take 1-step forward and fall to your forward foot.
Now do so again, trying to land with a locked-knee at touch-down.
Notice that your body instinctively points the toes down in preparation for contact with the ground?
Now continue down the stairs, ensuring to land on this hard-bounce, keeping good balance and timing.
Now I want you to finish at the bottom of the stairs with a stride off
Stride forward 15-30 meters, trying to exaggerate the stride and “Land on the bounce” as you did coming down the stairs.
You must exaggerate finishing the complete stride in mid-air so that you land on the leg-completely locked and on the bounce.
It should feel easy
It should feel smooth
It should feel powerful
This is the bounce.
(or the beginning of)
Apply these 3 exercises today in practice for the beginnings of your speed training.
In this training series you are going to learn how to run off of this BOUNCE,
and most importantly you will learn how to move off of it as–fast–as–humanly–possible for real–life improvements in your top-speed (100 meter time).
Tomorrow you will learn a circuit that is designed to further improve your sprint mechanics, and make the rest of the training come together that much quicker.
Stay tuned for tomorrows workout in which you will learn the circuit to ingrain proper Sprint-Mechanics, and begin developing the bounce as a sprinter.
Make Them Chase You.
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