Name: Playbook - AJ Hotchkins - Week 4/5/6: Day 1
Uploaded: 2023-08-11T16:43:53.252Z
Duration: 50 min
Description: Week 4/5/6: Day 1

Today we knocked out an acceleration - Drive phase workout:

Acceleration and the ability to maintain proper shin angle thorough out the duration of your run is extremely important for shaving time off of your sprints - (40 yard dash / 100 / 200 etc) 

Make sure to compete a proper warmup before beginning the workout - Uphill sprints today at 100%.

- For the hill let’s look for about 20-35% incline! Don’t want the hill too steep - need to work proper mechanics!

Find a wall -

Hold yourself in a forward lean - sprinting + drive phase : hands go out in front of you at eye level with finger tips facing straight up!

- Toe Dorsiflexed / Knee up in drive position
- Drive opposite foot back into ground / assume same position we started for a slight pause (single response)

Coaching points:

Hips are in, triple extended, drive foot into ground with force as if you are coming out of blocks - first step! 

8 switches each leg (16 total)

Wall Drill (Single Response)

Find a wall -

Hold yourself in a forward lean - sprinting + drive phase : hands go out in front of you at eye level with finger tips facing straight up!

- Toe Dorsiflexed / Knee up in drive position
- Drive opposite foot back into ground / assume same position we started - then drive that foot back into the ground - end up with same leg you started with up (double response)

Coaching points:

Hips are in, triple extended, drive foot into ground with force as if you are coming out of blocks - first step! 

5 switches each leg (20 total reps)

Wall Drill (Double Response)

Find a wall -

Hold yourself in a forward lean - sprinting + drive phase : hands go out in front of you at eye level with finger tips facing straight up!

- Toe Dorsiflexed / Knee up in drive position
- Drive opposite foot back into ground X3  (triple response)

Coaching points:

Hips are in, triple extended, drive foot into ground with force as if you are coming out of blocks - first step! 

4 switches each leg (24 total)

Wall Drill (Triple Response)

Bounds for distance -

Work getting triple extended / big knee drive / covering ground each skip: push ground away from you - work our same sprinting mechanics - posture + hips in! DRIVE PHASE!

Bounds (distance)

From lying belly down position -

Pop up - bring one foot to the ground / accelerate into a bound for 25 yards

Bounds for distance -

Work getting triple extended / big knee drive / covering ground each skip: push ground away from you - work our same sprinting mechanics - posture + hips in! DRIVE PHASE!

Lying + Bounds

From lying belly down position:

- Pop Up onto feet as fast as possible 
- Work on staying in a forward lean position + drive foot behind you pushing ground away from you and begin drive phase 
- Work proper shin angle + forward lean in a triple extended position DRIVE!

Lying + Pop Up + Sprint

From a falling position - get on toes + lean until you are in a forward leaning position 

- Snap a foot down + enter your drive phase mechanical position.

- Maintain low shin angle + snap feet into the ground to alleviate the falling sensation!

- DRIVE!

Falling Start

At a 30% incline perform a 15 yard hill sprint at 100% speed 

- proper sprinting mechanics + utilize and apply the drilling we have done through the past weeks AND today! 

- Drive out with great posture + triple extension + snap feet down!

Hill Sprints (30% Incline)

Week 4/5/6: Day 1

Kyle

Matt

Sprint Warmup

Trying to get my Mile time up, I do sprint intervals to start and use this as my plyo work — These workouts are straight to the point without the dramatic fluff, legit 🔥

Myranda

Sergio Flores

As a former track athlete this was 🔥🔥 can’t wait to see myself 4 weeks from now big dawg❗️

Malik keener

Week 1/2/3: Day 1

Qua Morton

Jerome

Week 1/2/3: Day 2

Week 4/5/6: Day 2

Week 4/5/6: Day 3

Week 7/8/9: Day 1

Week 7/8/9: Day 2

Jason

Week 7/8/9: Day 3

WEEK 10: MONDAY (TESTING)

Beast of a workout. I was laughing at myself how all those years of traini g like a body builder specially for legs led to stiffness and slowness. Now my conditioning, strength, explosiveness, and stamina has gone up. It showed in my Sunday basketball league game. My legs didn't give up.

- @LifeCoachJesse

Week 4/5/6: Day 1

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