Kick Outs

New York - Your Lower abdominals are a tough area to train bur are very beneficial to speed development in that they assist your hip flexors on the initial knee drive when you sprint.
Begin laying on you back, place your hands under your lower back for support. Controlled reps are the key to success here. Bring both feet up off the ground at six inches. Bring your knees to your chest while keeping your legs at 90 degrees, Pause for 2 count, bring back to 6 inches for 2 count and repeat for 10-15 reps for 3 sets.

Lateral Cone Jumps

New York-Another basic Drill to develop Explosive Power is Lateral Cone Jumps. I like using cones over the mini hurdles because they are a little more forgiving. You miss on a Hurdle, you can count on a sprained ankle.
Begin on the side of a cone, jump over the cone with your toes going over the tip of the cone. Try to get as many consecutive jumps as possible in 30 seconds. Rest for 30 and repeat for 3-5 sets. Once you get a tempo going you should be able to complete 15 jumps or more.

Split Jumps

Split Jumps

Another great lower body plyometric drill is the Split Jump. This will help condition your groin muscles for change of direction and to help prevent groin pulls. Begin with your feet together, simply jump and bring your feet out on every jump. Once you get a tempo you should be able to get 10 consecutive jumps.

Jump Higher

One of the best drills you can do to improve your jumping
ability is basic Tuck Jumps. You need to be able to direct and deliver all of your power and force. Controlled Power. Just like when you perform the bench press, you do not want any wasted motion with hips coming off the bench or bouncing the weight off your chest. You want to be able to touch and go and prove that you own the weight. You want the same effect with tuck jumps. Pretend that you have a circle around your feet. You want your feet to land within that circle. Bring your knees in to your chest. We will start with level 1, see how many consecutive tuck jumps you can perform. Your knees must be towards your chest and your feet cannot be on the ground longer than 1 second.


Train with 4Chuck2

2 to 1 jumps

MS Drill: 2 to 1 jumps
Sets: 5 sets of 5

1. Perform 2 tuck jumps forward
Followed by 1 tuck jump backward

This will help activate and develop opposite muscle groups. Great drill for speed and Power.

Staring Speed

New York, NY - Staring Speed is very important for any sport. This is deals with your reaction time and how explosive you are at the start. This is one of the more advanced things to learn and improve. The first thing to learn is about your body position. You need to make sure you are in proper position and have you body in alignment and going in the direction you want.

Looking at this Photo, one of the coaching points is that the shoulder, hip, knee and ankle are all in the same movement plane. Eyes are forward and looking at where he want to be.  His upper body is in good alignment with his hands at the traditional cheek to cheek. Begin to think about your body position when you come out of your stance. Next Blog post will give you the Drop Drill, which is a great lead up drill to learning how to get out of your start.

Chuck Mound Training Tips: Medicine Ball Kick Outs

Chuck Mound Training Tips: Medicine Ball Kick Outs: "NEW YORK, NY - Another great exercise for your lower abomimals and hip flexors is the Medicine Ball Kick Outs. The Medicine Balls pr..."

Medicine Ball Kick Outs

NEW YORK, NY -  Another great exercise for your lower abomimals and hip flexors is the Medicine Ball Kick Outs. The Medicine Balls provide another factor in balance and help keep you in alignment. Always tighten your abdominal throughout the movement and keep your tow pointed up. Control the movement and extend your legs at the finish for perfect technique. Focus on becoming technique perfect with the movement and you can add it to your Custom Training Log.

PLAYBOOK STATS
Equipment Needed: 2 Medicine Balls, Mat
System Component: Understanding Balance
Drill Number : UB 134

COACHING TECHNIQUE
1. Begin Seated on a mat with 2 medicine balls, one in each hand
Use a Med Ball weight that you can control (2.kg=1 lb)
2. Bring your knees to your chest keeping the med balls on the outside of your knees
3. Lean back slightly and extend your legs so that they are six inches off the ground
4. Pause for 1-2 seconds and repeat



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