| Main Set | Alternate:
drill about 5 minutes, run 400m moderate pace with drill focus. Hopping
and Bounding Cautions - Beginners: Limit the number and size of
the hops and bounds.
- Everyone: Build the number and size very gradually.
|
Drill | Notes | Hopping
4 x 10 yds
15 secs rest
Video
| Hopping
Technique - Focus on loading and firing the springs in your legs.
Hopping is about pushing down on the ground and rebounding off of it; it is not
about just lifting the leg.
- Perform short, low hops.
- Forceful
but quiet impact (absorb impact with your spring)
- Keep your hips level
and stable - you are working the springs in your legs, not trying to drive your
legs out of your hip sockets.
- Use your upper body and arms. Swing the
arm of the hopping leg back as you load that leg.
| Bounding
4
x 10 yds
15 secs rest
Video
| Bounding
Technique - Start with a slow and easy jog
- Graduallly extend
stride height
- Try to get maximum air time - use arms to help
- Stay
erect with a full body forward lean
|
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