TRAINING EXERCISES

A SKIPS

A-Skips are performed by many elite athletes as part of their warm-up routine, whether in preparation for a race or a workout. A-Skips have become a reliable warm-up exercise because they get key muscles firing for improved strength, efficiency, and injury prevention....

HURDLE PUSHES

The hurdle push drill is another that exemplifies the importance of acceleration when sprinting. It is a significant drill because it provides just a small amount of resistance and it requires that you maintain a low angle. It allows the athlete to truly feel how...

WALL ACCELERATIONS

The wall acceleration drill is incredibly beneficial for athletes who perform short distance sprints, requiring explosive and efficient horizontal acceleration. In sport, there is very little time spent on teaching athletes proper acceleration mechanics, most of the em...

OLDER POSTS

BUTT KICKS

The butt kicks drill is another in which its functionality has been lost in the whirlwind of routine warm-up movements. While it does indeed excel in preparing the hamstrings muscle group for exercise or competition, it should also be thought of as a strengthening exer...

SKIPS FOR HEIGHT

Skipping, while an enjoyable activity for children, can be surprisingly beneficial for athletes. Skips for height is another plyometric drill because it involves rapid and repetitive stretching and contracting of the muscle fibers involved, with the goal focused on imp...

STRAIGHT LEG BOUNDS

Straight leg bounds have proven to be an essential drill in speed development for runners and sprinters of all distances. This drill teaches the athlete how to generate explosive power in the hips, using the glutes and hamstrings to apply force into the ground through...

HIGH KNEES

The high knees drill is one that every athlete has performed at some point in their career, no matter the sport, location, or age level. It is typically performed during a warm-up, utilized as a dynamic movement to increase body temperature, blow flow, and muscular ela...

BOUNDS

Plyometrics are any type of movement that includes rapid and repetitive stretching and contracting of the muscle fibers, with the goal of improving power. These drills, such as hopping, skipping, and bounding, are not only beneficial for jumpers but sprinters and runne...