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Coach Albert: An expert in athletic performance and top speed running mechanics

Coach Nick: An expert in in strength & power training and acceleration training

Explosive Start Framework Training

Welcome to the explosive start training framework. Today you are going to learn the exact steps, body positioning, and mechanics to have an explosive start off the line to improve your 40 by 0.1 in 1 week.

Step 1: Fixing Your Stance

Step 2: Loading Your Ankles

Step 3: Hip Projection

Step 4: Masting The Negative Step

Step 5: Proper Torso Angle

Step 6: Drive Phase Mechanics

Fixing Your Stance

  1.  lead foot 1 foot to 1 & 1/2 foot length before star line
  2. 2nd foot at heel of lead foot
  3. feet shoulder width apart
  4. Hips in line or higher than shoulders

Load Your Ankles

  1. Get onto balls of feet
  2. Come forward in  your stance
  3. Load back foot
  4. Push yourself back and hips up as you get into your stance.

Hip Projection

  1.  Hips at shoulder level or slightly higher
  2. Push off and get hips to a 1-yard distance
  3. Think shoulder race to 5 yards

Mastering The Negative Step

  1.  Foot is dorsiflexed
  2. Foot attacks back behind hip on the ball of the foot
  3. Think of your foot is a hammer and the nail is angled at 45 degrees 6 inches behind your hip (hammer the nail)

Proper Torso Angle

  1.  Lead shin is at 45 degrees or lower
  2. The back is flat 
  3. Torso angle matches front shin
  4. Shin angles slowly increase after the first 3 steps
  5. Head is looking in front of you about 3-5 ft

Drive Phase Mechanics

  1.  1st 5-10yrds of sprint
  2. Aggressive arm mechanics (uppercut & chop the pocket)
  3. Low heel recovery
  4. All front side run mechanics
  5. Think powerful first 3 steps and aggressive hip recovery

To Do's / Checklist

  • Film & record your initial 40 yard sprint times
  • Spend 10-15 mins working on your stance set up so it becomes automatic and natural
  • Do the hip projection & negative step drills 3x this week for 10-15 minutes
  • Do 20 reps of 10-yard sprints focusing on the proper torso and drive phase mechanics
  • Film and retest your 40-yard sprint

Step 1: Fixing Your Stance

Step 2: Loading Your Ankles

Step 3: Hip Projection Drills

Step 4: Masting the Negative Step

Step 5: Proper Torso Angle

Step 6: Drive Phase Mechanics

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