What up Overtime Squad,
Hope everyone had an awesome weekend.
I had the pleasure of celebrating my good friends birthday on Saturday. A bunch of us went out to dinner and afterwards got a little bit crazy downtown.
It was a fun time.
But Sunday came and it was back to the grind.
Since I enjoyed myself a little too much on Saturday, I decided to make up for it in my Sunday workout.
After training my main program, Athlete Built, I put four 45’s on the prowler and proceeded to do 10 twenty yard sprints.
This was brutal, but I got it done and felt amazing afterwards.
Like the saying goes, “If you’re going to play hard, you gotta work hard.”
Now today I wanted to show you 2 new videos I put out on my channel this past weekend.
The first one is #9 of my Top 10 Speed Drills.
#9 – Single Leg High Knee
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When you’re teaching an athlete the mechanics of the Top Speed phase you’re trying to ingrain the proper way to cycle, and really eliminate the swooping of the back leg.
I have found that the best way to teach proper sprint mechanics is by breaking down each movement of the sprint.
So when I teach an athlete the “Single Leg High Knee” I want them to be able to flex at the hip and flex at the knee.
As the knee comes up the athlete is really training a command of movements for the knee to pop up and the heel to pop up as well.
Update: I have a free Advanced Speed Series. Learn how to start increasing your speed
In order for this to happen, you basically flex at the hip and then the hamstring, creating motor patterns where both are firing at the same time.
Sprint Faster with These Lower Body Stretches
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Last week I released a video on fixing one of the most common imbalances athletes suffer from, and that is; the Upper Cross Syndrome.
This week I want to discuss another common imbalance I usually see in athletes.
When it comes to the lower body, I typically see 2 different types of lower cross syndrome.
The first is called “posterior pelvic tilt,” or as Paul Chek calls it, Pink Panther Posture.
And the second is an “anterior pelvic tilt”, or Donald Duck Posture.
Now, I typically see most athletes suffering from the Donald Duck Posture. This is the most common since student athletes are usually sitting for hours at a time.
What this causes is tightness in your hip flexors.
Which, obviously, we don’t want if our goal is to be an efficient athlete.
You see, when you have tightness in your hip flexors it doesn’t allow for full extension of the leg. And if you’ve been following me for awhile you know that in order to increase speed it’s a matter of improving your stride length AND stride frequency.
This imbalance messes up your stride length.
Check out the video to find out how I have my athletes easily fix this issue.
Update: I have a free Advanced Speed Series. Learn how to start increasing your speed
Holler,
