Benefits of performing 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 hip extension. Research has shown that the hamstrings and glutes, which are responsible for the action of hip extension, are the main force developers for producing horizontal propulsion. Meaning they Read more…

High Knee’s

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 elasticity. Although, there are various other benefits of performing the high knees drill, specifically for sprinters and runners. It is important for coaches and athletes to understand these benefits in Read more…

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 emphasis is placed on top speed. Doesn’t this seem counterintuitive? After all, we cannot reach top speed without first having acceleration. Before describing todays drill, I would first like to delve deeper into the importance of separating acceleration Read more…

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 runners as well. Plyometrics have become a building block of any great speed development training program. The benefits of incorporating plyometrics into your training includes, Increased rate at which force is developed Increasing the Read more…