Unconventional Athletes Issue 3
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Leg Drive Drill<br />
Stand in a tall, erect position so the<br />
head and shoulders are directly above<br />
the hips; all in vertical line.<br />
Drive the knee up to parallel and back<br />
down AFAP while driving the arms<br />
forcefully.<br />
This is 1 repetition.<br />
Rest 3 seconds between reps. This is<br />
essential to eliminate the elastic<br />
energy/eccentric force from the<br />
equation.<br />
It takes precise analYSIS,<br />
comprehension & execution to<br />
ACHIEVE the greatest resulTS in<br />
the shortest time<br />
Do 5 reps per set.<br />
Rest minimum 3 minutes between sets.<br />
Older athletes, such as me, will need 5<br />
minutes. This is essential for the ATP/<br />
CP to refuel the muscles.<br />
Note: The foot is kept dorsi flexed; toes<br />
pointed up. This is essential to activate<br />
the hip flexors/psoas muscles which<br />
pull the leg up and using the glutes to<br />
drive the leg down.<br />
BE FRESH!<br />
These drills must be executed at the<br />
beginning of each training session<br />
after a 15-20 dynamic warm up. All<br />
technical drills and neuro-motor drills<br />
need to be performed when the body<br />
is fresh; never at the end of a workout.<br />
When training for neural response it’s<br />
not huffing & puffing; it’s all about<br />
developing neurological pathways<br />
and using the energy systems and<br />
available chemistry responsible for<br />
reactive stimuli.<br />
A MOMENT OF ClARITY.<br />
One can clearly see speed &<br />
quickness is more than just going out<br />
and running. It takes precise analysis,<br />
comprehension & execution to<br />
achieve the greatest results in the<br />
shortest time.<br />
Article by Stephen Santangelo<br />
Standby for the 3rd part of ‘Sprint to Success in the next edition of <strong>Unconventional</strong><br />
<strong>Athletes</strong>.Com Facebook http://www.facebook.com/stephen.santangelo.75<br />
<strong>Issue</strong> 03 - Volume 1 Page 20