Name: Playbook - AJ Hotchkins - Week 7/8/9: Day 6 (Conditioning)
Uploaded: 2023-08-11T16:43:53.014Z
Duration: 50 min
Description: Week 7/8/9: Day 6 (Conditioning)

These Drill patterns are designed to improve your top end sprinting mechanics!

Follow these set of drills abs strengthen your hip flexors / muscular endurance + drill running technique!

This is an awesome way to get your body warm for sprints as well! Knock this quick drill session out before working some top end sprinting mechanics on curve / low impact speed treadmill!

- From a tall / Triple extended position / Hands held directly above head (maintain posture) act as if you are holding two glasses of water above head.

Drill 1:

Knee comes straight up - and back down directly behind you as if you are driving knee up to sprint! Practice proper sprinting mechanics (Dorsiflexed toe + scrape calf to hamstring) X 10 REPS


Drill 2: 

Knee comes straight out to the side + Back down behind you as if you are sprinting! Practice proper sprinting mechanics (Dorsiflexed toe + scrape calf to hamstring) X 10 REPS

Drill 3: 

Knee comes straight across your body and back down directly behind you as if you are sprinting! Practice proper sprinting mechanics (Dorsiflexed toe + scrape calf to hamstring) X 10 REPS

Drill 4:

Combine all 3 drills together and rotate between each drill: straight / out / across for 30 total reps!

Tall Hip Raises (3 Part Series)

- From a tall / Triple extended position / Hands held directly above head (maintain posture) act as if you are holding two glasses of water above head.

- Starting with one knee in upright sprinting position / switch and drive leg into the ground - other knee comes up / pause for a count (repeat)

Tall Runner Switches

- From a tall / Triple extended position / Hands held directly above head (maintain posture) act as if you are holding two glasses of water above head.

- Starting with one knee in upright sprinting position / switch and drive leg into the ground - other knee comes up + Drive back down - should end up with the same leg up as you started. Pause for a count (repeat)

Tall Runner Switches (Double Response)

- From a tall / Triple extended position / Hands held directly above head (maintain posture) act as if you are holding two glasses of water above head.

- Starting with one knee in upright sprinting position / keep toe dorsiflexed 

- Perform ankle dribbles as fast as possible x10 yards / Snap leg back down + switch!

Tall Runner Ankle Dribbles

Starting with tall posture + hands to the side 

Drive one knee up - opposite arm comes up 

Drive foot into the ground with as much force as possible + pop up into a vertical jump as high as possible using force generated through foot attacking the ground!  

6 each leg

Runner Marches (Vertical)

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble ankle over ankle - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Ankle Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble shin over shin - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Shin Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble knee over knee - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Knee Over Knee

From a lunge position - should be in athletic upright lunge position ready to explode (think more of a sprinter stance) 

- explode into a vertical jump / cycle your legs through as if you’re running / focus on getting big knee drive + heel to butt. 

3 reps each leg

Lunge Cycles

Top End Running Mechanic Drills:

Build up to 95% of your max effort sprint and hold for 8 seconds!

Focus on:

- Tall strong posture / hips - pelvis should be in / don’t allow your posture to break. We are working top end sprint mechanics here!

- Quick turnover / big knee drive / don’t allow yourself to get elongated / knees should come up + snap foot down!

- HOLD same sprint mechanics for duration of the run!

- Work details that we worked in our drill sequence! 

Take as much recovery as needed! These are max effort sprints!

Sprint Holds

Week 7/8/9: Day 6 (Conditioning)

Jamail

Tank

Angelo

Week 1/2/3: Day 1

Adam

Awesome program so far. Using it as part of regaining my athletic power after 7 months off from hip surgery

David

Week 1/2/3: Day 2

This one was a mental challenge at the pace I was going. Fucking loved it

John

People looking at me in the gym doing cartwheels.

Landon

Week 1/2/3: Day 3

Misha SWB

Earl

Week 1/2/3: Day 4

Interesting combinations. 
Feeling athletic!

Anish

Week 1/2/3: Day 5

This is no joke in the florida summer heat.. 💪💪

Ran this twice hella fun. People who dont pay for your fitness app are lazy, arrogant or both

Week 1/2/3: Day 6 (Conditioning)

Week 4/5/6: Day 1

Week 4/5/6: Day 2

Week 4/5/6: Day 3

Had no idea this workout would be so tough at first glance. Got into the work! Sheesh

Week 7/8/9: Day 6 (Conditioning)

More workouts from AJ Hotchkins