Name: Playbook - AJ Hotchkins - Week 7/8/9: Day 1
Uploaded: 2023-08-11T16:43:53.286Z
Duration: 45 min
Description: Week 7/8/9: Day 1

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

Week 7/8/9: 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

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Qua Morton

Jerome

Week 1/2/3: Day 2

Week 4/5/6: Day 1

Week 4/5/6: Day 2

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Week 7/8/9: Day 2

Jason

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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 7/8/9: Day 1

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