Don’t practice until you get it right. Practice until you can’t get it wrong.
Eight Laws of Learning
Explanation, Demonstration, Imitation, Repetition, Repetition, Repetition, Repetition, RepetitionJohn Wooden
Smooth, precise movement. Learning muscle memory for proper running form.
Step up onto a bleacher or box
hip extension off big toe
drive knee high
Right leg fwd slightly, Close to bench
Pretend to hold weight both hands on right then left
Left leg back and ¾ squat on right leg
Rise up, both arms up, left foot moves fwd and gently lands on bleacher step, don’t stomp bleacher, move fwd into the step
Add dumb bells or other weight(instability)
Also can rise up and go to second step, quick react to first step (step-step)
Fast arms, good arm posture. Legs driving into the ground, midfoot foot strike.
Fast movement. Foot into the butt. Knee not high. Drive the foot down into the ground.
Strong arm movement, proper running posture. Drive the foot into the ground, with a clawing action.
Fast movement. Arms swing all the way through, above the shoulder, back to behind the butt.
Full arm swing through.
Notice the fast foot and leg movement with matching fast arm movement.
Don’t need a box. Fast movement. Go for height more than distance. Minimize time on the ground. Fast full arm swing from shoulder level to behind butt.
Do some of these while maintaining running form and not going for distance to develop fast movements. Do some of these going for distance to develop strength and powerful strides. When going for distance and power, keep the foot coming forward low to the ground, not quite dragging, ready to snap back down for the bound. These two methods are shown in the video.
Drive the arms. Keep the legs in front, knees almost straight. Focus on driving the foot back down into the ground.
Leg closest to wall is the one that is swinging. Opposing arm movement is fast with good form. Lightly strike the ground but with forefoot, like a clawing action. Foot comes high in the front and butt level in the back, almost like a butt kick.
Arms back over-head, chest open, legs slightly back.
Upper body maintains running posture
Stick the landing. Land in various positions (both feet together, lunge both sides). Land like a cat! ready to pounce again!
Fwd, 180, 360 twists
Goal is to land in middle of each spacing
Over time develop and mark (cones) lead-in steps
Quantity: 8 wickets (up to 15 by end of season) 6 to 7 Times
Begin and End each session with Full Arms
Slightly sub-maximal speed to concentrate on form
No Arms (down to side)
Raise The Roof
Jump off a box or bleacher or step, about 30”
STICK THE LANDING, arms out front
Land with stiffness
Fwd, 180, 360 twists
Cat jump then immediately jump over low hurdle
react to the ground
As little time on the ground as possible
jump with ankles, ankle stiffness, ankle explosion
for height once , then for distance
pulling with a band
up a ramp
Stiff body stiff arms to side
Booms, boom-boom, boom-boom-boom
Knee up, running form arms
As knee/foot comes down, other one goes up
wavering is good learning balance
fast ground contact time, less than 0.1s when running
Person in front slow walk
Person in back hands on shoulder doing toe pops
don’t drag back foot
Keep running form arms
Bound and Stick explosive bound and stick the landing on one foot
wobble is learning the motion
stabilize between bounds
Wall Swings hold on to wall
inside leg swings
head high out front
waist high in back
brush the ground
partners encourage, higher faster
when slowing down, stop
arm swings out front
5 bound measure
backwards run TT
lateral speed drills for football training