Running Form

Seated Arm Action - Arms are relaxed and elbows are held at a 90 degree angle to shoulder during the entire swing alternating each arm with each swing. Arms must not cross the body but stay in line with the shoulder.

High Knee Form Run - Arms bent at 90 degrees; Drive knees to belt line; Explode off toes; Hips should be slightly bent forward with back flat.

Heel Ups - Swing heel of each foot up to buttocks until knee points to ground with a quick action; Stay on toes with arms hanging relaxed at the sides.

Fast Claw - Perform one leg revolution with one leg up so that thigh is parallel to the ground and toe up. The cycle of the leg should be in the following order: toe-up, heel-up, knee-up.

Power Strides - Exaggerate normal strides by driving off the back and reaching with the front leg; Cover as much distance as possible.

Power Skips - Skipping position; Drive off back leg; Front leg should be high knee and belt high; Use arms to gain height and hang time.

Tin Man - While maintaining straight legs and proper arm mechanics, kick leg high so that it is parallel to the ground and pull it down forcefully towards the ground using the claw technique under the body�s center of gravity, then repeat with other leg.

Vertical Jump - Feet together, sink hips, bend knees and explode off toes; Throw arms in air and go for height and hang time.

Broad Jump - Same as vertical except go for distance; Throw arms forward, land and recoil and explode again.

Triple Jump - Same as broad jump except start by jumping outward, land on right foot immediately jumping again and landing on left foot, then jump again landing with both feet.

Speed Carioca - Bend knees and hips and carioca as quick as possible; Get hips involved in twisting action and use arms. Power Carioca - Exaggerate the cross over step and gain as much distance as possible.

Power Shuffle - Move laterally almost touching heels and exploding and pushing off back foot; Keep hips and knees bent; Keep butt down.

Backward Run - Run backwards with a forward lean exploding off the ground; Feet reach and extend with back leg.

Box Jumps - Use a box 1-3 feet high, sink hips, bend knees and explode upward off both feet landing on top of box. Step down and repeat (don�t jump down).Do 2 sets of 15 repetitions.

Lateral Bag Jumps - Jump over a bag by bringing knees to chest. Once feet make contact on ground immediately jump back to opposite side spending as little time as possible on ground. Complete repetitions for 30 seconds.

Double Knee Hops - Continually jump off 2 feet, land and repeat the jumps. Emphasize arm swings and driving the knees and thighs parallel to the ground spending as little time on ground as possible.

Stance Explosion - Out of a game stance explode for 10 yards staying low; Work on getting off ball.

Stadium Steps - Can do hitting every step or every other step; Concentrate on high knee lift. Can also do utilizing a double knee hop hitting every other step.

Sprints

Acceleration Sprints - Run in 4 50 yard segments jogging the first 50, striding 50, sprinting 50 and walking 50. Repeat.

Hollow Sprints - Run in 4 50 yard segments sprinting the first 50, striding 50, sprinting 50 and walking 50. Repeat.

Running Sprints - Run 15-20 yards before the starting line.

Uphill Running - Using proper technique and form run up a hill about 40 yards in length. Walk down and repeat 8 times.

Downhill Running - Using proper technique and form run down a hill about 50 yards in length. Walk down and repeat 8 times.

Speed Pacs - Sprint 5-10 yards, shuffle 5-10 yards, sprint 20-40 yards, diagonal left 10 yards, diagonal right 10 yards, back peddle 10 yards, shuffle 5-10 yards, sprint 20-40 yards.

Starting

Push Ups - Start from the finger tip push up position and start driving outward and saying low for 10 yards; Shoulders should be kept in front of hips to help you stay low.

Resistive Starts - Use the speed harness and have a partner hold it for the first 5 yards of your start; Run for an additional ten yards after your partner releases the harness.

Ground Starts - Start by lying face down on the ground and jump to your feet sprinting for 10 yards; Stay low and forward and get good thrust at the start.