1. Lateral Change of Direction
The purpose of this drill is to work on lateral deceleration mechanics as well as the ability of the athlete to change directions out of those mechanics.
2. Linear Deceleration
This drill helps improve deceleration mechanics and deceleration strength.
3. Falling Start
This exercise helps to improve triple extension and knee flexion power for sprint and sports-specific movement as well as improve stride rate and stride length. This will teach athletes to accelerate with more power.
4. Single-Leg Long Jump to Double-Leg Landing
The benefit of this drill is to improve single-leg triple extension for sprinting and and sport-specific movement as well as improve deceleration strength and mechanics.
5. Single Response Lateral Jump
This is the drill to improve lateral power and triple extension explosive power for lateral movement and sport-specific movement.
6. Repetitive Alternating Lateral Jumps
Lateral jumps help improve lateral power and triple extension explosive power for lateral movement and sport-specific movement.
7. Repetitive Long Jumps
The benefit of this exercise is to improve long jump and triple extension explosive power for sprinting and sports-specific movement. It also helps increase deceleration strength and ground reaction response to improve the ability to change direction and accelerate.
8. Paused Squat Jumps
To help improve explosive power for starts and triple extension power for sport specific movements including deceleration strength to improve landing stability and elusive change of direction.
9. Repetitive Tuck Jump
To develop triple extension and quick response off the ground and fast knee flexion for top speed sprinting.
10. Pop-Up Ground Start
This drill helps improve triple extension and knee flexion explosive power for acceleration while promoting proper lean during the acceleration phase. Loading the hip flexor at the knee promotes proper ground strike position under the body.
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