Plyometrics
Plyometrics are good way to enhance the quick muscle contractions needed for running and jumping, and can be performed in smaller area than needed for running sprints.
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Fig. 40 and 41 - Speed Steps - Run in place on the edge of a 12" plyometric box as quickly as possible. Keep feet in a dorsiflex position (toes toward the shin). Both feet should hit at the same time with opposite arm and opposite leg rhythm. See how many times you can touch the box in 5 seconds. Perform 3 sets with one to three minutes rest between sets. |
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Fig. 42 and 43 - Side Speed Steps - Start with one foot on box and the other foot on the ground. Hop sideways switching the foot on the ground to the box. Both feet should hit at the same time with opposite arm and opposite leg rhythm. See how may times you can touch the box in 5 seconds. Perform 3 sets with one to three minutes rest between sets. |
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