๐๐ฒ๐ด๐ถ๐ป๐ป๐ฒ๐ฟ ๐ฆ๐ฝ๐ฒ๐ฒ๐ฑ ๐ฃ๐ฟ๐ผ๐ด๐ฟ๐ฎ๐บ๐บ๐ฒ #๐ญ is designed to improve your speed and introduce you to preparing for the various demands of your sport.
It is packed with exercises and drills to help you become a more mobile, robust, explosive and ultimately faster athlete!
๐๐ฟ๐ฒ๐ฎ๐ธ๐ฑ๐ผ๐๐ป ๐ผ๐ณ ๐ฃ๐ฟ๐ผ๐ด๐ฟ๐ฎ๐บ๐บ๐ฒ #๐ญ ๐๐ถ๐บ๐โฆ.
๐ผ๐๐๐๐ก๐๐ง๐๐ฉ๐๐ค๐ฃ:
โข Establish key positions: standing start, opposite arm / leg, push from front foot, body lean, high knee lift.
๐๐ค๐ฅ ๐๐ฅ๐๐๐:
โข Practice tall posture, efficient cyclical leg action, initiating leg action with the hips, striking down hard.
๐พ๐๐๐ฃ๐๐ ๐ค๐ ๐ฟ๐๐ง๐๐๐ฉ๐๐ค๐ฃ (๐พ๐๐ฟ):
โข Establish good knee alignment and pre-planned body lean to help travel in the desired direction.
๐ฟ๐๐๐๐ก๐๐ง๐๐ฉ๐๐ค๐ฃ:
โข Achieve heel-toeaction when stopping with feet planted ahead of centre of mass.
๐๐๐ฃ๐๐๐ฃ๐ & ๐๐ฉ๐๐๐๐ก๐๐ฉ๐ฎ:
โข Establish flat foot landings. Achieve good hip, knee and ankle alignment.
โน๏ธ If you have the capacity for ๐๐๐ผ ๐๐ฒ๐๐๐ถ๐ผ๐ป๐ within your training week - You can complete both the:
โข โ๐ง๐ผ๐ฝ ๐ฆ๐ฝ๐ฒ๐ฒ๐ฑโ & โ๐๐ฐ๐ฐ๐ฒ๐น๐ฒ๐ฟ๐ฎ๐๐ถ๐ผ๐ปโ sessions
โข Starting each on #๐ญ
โข Avoid back-to-back days to allow sufficient recovery
โน๏ธ If you have room in your week for ๐ผ๐ป๐ฒ ๐๐ฒ๐๐๐ถ๐ผ๐ป, choose between:
โข โ๐ง๐ผ๐ฝ ๐ฆ๐ฝ๐ฒ๐ฒ๐ฑโ OR โ๐๐ฐ๐ฐ๐ฒ๐น๐ฒ๐ฟ๐ฎ๐๐ถ๐ผ๐ปโ
โข Start on #๐ญ
๐๐ฐ๐ฐ๐ผ๐บ๐ฝ๐ฎ๐ป๐๐ถ๐ป๐ด ๐ฉ๐ถ๐ฑ๐ฒ๐ผ๐ ๐น will allow you to view correct exercise techniques and access cues & tips before you carry them out.
๐๐พ๐๐ถ๐ฝ๐บ๐ฒ๐ป๐ ๐ป๐ฒ๐ฒ๐ฑ๐ฒ๐ฑ & ๐๐ฒ๐-๐๐ฝ ๐ถ๐ป๐๐๐ฟ๐๐ฐ๐๐ถ๐ผ๐ป๐ ๐๏ธ for exercises can be found by scrolling down on each video when clicked on.
๐ฆ๐ฒ๐๐, ๐ฅ๐ฒ๐ฝ๐ & ๐ฅ๐ฒ๐๐ ๐๐ถ๐บ๐ฒ๐ ๐ข are listed on exercise videos when clicked on.
๐จ๐๐ฒ๐ณ๐๐น ๐ง๐ถ๐บ๐ฒ๐ฟ ๐ณ๐ฒ๐ฎ๐๐๐ฟ๐ฒ โฑ๏ธ to track rest periods (found at top of screen when you start a session).
๐ ๐ฎ๐ฟ๐ธ ๐ฒ๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ๐ ๐ฎ๐ ๐ฐ๐ผ๐บ๐ฝ๐น๐ฒ๐๐ฒ๐ฑ ๐๐ต๐ฒ๐ป ๐ณ๐ถ๐ป๐ถ๐๐ต๐ฒ๐ฑ โ๏ธ by clicking on the tick on the right hand side of each.
๐๐ฑ๐ฑ ๐ก๐ผ๐๐ฒ๐ ๐ on how you felt during specific exercises or the session as a whole (click on the pencil icon at the bottom left of the screen).
โ๐ฆ๐๐ถ๐ฝ๐ฒ ๐๐ผ ๐ฐ๐ผ๐บ๐ฝ๐น๐ฒ๐๐ฒโ โ
at the bottom of the screen to finish your session.
ยฉ ๐ฆ๐ฝ๐ฒ๐ฒ๐ฑ ๐ฆ๐ผ๐น๐๐๐ถ๐ผ๐ป๐ยฎ
๐๐น๐น ๐ฅ๐ถ๐ด๐ต๐๐ ๐ฅ๐ฒ๐๐ฒ๐ฟ๐๐ฒ๐ฑ.