Name: Playbook - AJ Hotchkins - Top End Speed Workout
Uploaded: 2023-08-11T16:43:53.243Z
Duration: 45 min
Description: Top End Speed Workout

Amazing workout. Really helped with my top end speed

Christopher

Top end speed drilling:

Today we will work our ability to hold our top end speed mechanics! 

We will start with some speed - turnover patterning and move into some sprint holds on the curve treadmill - speed treadmill!

Make sure we are doing our full dynamic warmup + stretch routine prior to our sprints! Keeping your body fresh is extremely important when sprinting to lower the chance of injury! 

Let’s get it! Be thoughtful - diligent today! Drill with purpose and be intentional! Let’s get better💪🏽

Top end speed drilling:

Today we will work our ability to hold our top end speed mechanics! 

We will start with some speed - turnover patterning and move into some sprint holds on the curve treadmill - speed treadmill!

Cycle - Bound

Perform a straight leg bound + perform an A Skip with other leg! Focus on driving foot into the ground - generating force!

Tall hips - triple extension - drive heel to butt!  Working proper speed mechanics + rhythm (brain to body programming)

Bound - Skip

Cycle - Bound

Perform a straight leg bound + perform a cycle with other leg!

Tall hips - triple extension - cycle through heel to butt!  Working proper speed mechanics + rhythm (brain to body programming)

Bound - Cycle

Perform an A Skip 

Focus on foot driving into ground - generated force! Tall hips + triple extension pushing the ground away from us!

A Skip (For Distance)

Clawing ground away from us - maintains tall running posture - legs straight - SNAP feet into ground pushing yourself forward!

Straight Leg Bounds

Sprint for 5 meters - focus on pushing out / clawing ground away from us + snapping feet into ground! 

After pushing for 5 meters - without changing sprinting posture / BIG hips / transition into straight leg bounds!

Sprint - Bound

Top End Speed Drills:

Accelerate to top speed holding onto the safety bar in front of treadmill.

Once you hit top speed - remain tall sprinting posture and hold for 5 seconds - focus on quick turnover / attacking the ground / heel to butt / strong knee drive!

After 5 seconds / let go of safety bar + hold sprint for another 5 seconds! Your posture should not change / do your best to maintain same sprint mechanics as you had with safety bar!

MAX rest!

Safety Hold + Sprint Hold

Top End Speed Workout

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