Speed Training

SPEED TRAINING

Lateral Movement Drill

At RUSH 101 we utilize various methods of increasing an athlete's lateral movement। Lateral movement is the ability of the athlete to move left of right. It is generated when an athlete places their foot outside of the shoulder plane and pushes left or right to generate power.

The athlete will always explode, off of the outside foot to move in the opposite direction. We call it the "jab step" (make it short and quick). One of our drills we use for all ages of our athletes are the "lateral hurdle step over". This drill will increase the lateral movement and change of direction. We add the resistance and assistance with the bungee cord to give the added challenge to the athlete. We usually do two sets in each direction.

Equipment to use:

Resistance cord with belt, five small hurdles and a partner…

1. Set the five micro hurdles two to three feet apart in a straight line.

2. Place the bungee cord around the athlete waist.

3. Have the athlete face side ways to step over the hurdles one foot at a time with the lead foot and never crossing the feet.

4. Once stepping over the first hurdle clearing the second step jabbing off of the outside foot.

5. The athlete will return with a progression to the second hurdle never cross your feet.

6. Repeating Step 4 and progressing to the third hurdle and returning to the beginning.

7. This will be completed all the way through the fifth hurdle keeping the same rhythm.

8. That will complete the first set of the drill.Repeated the drill again but facing the opposite way, leading with opposite of foot

Coaching Points:

1. Arm action
2. Reaction time of the jab foot on the ground
3. Rhythm
4. Finish the Drill

Arm action is a must. They are always constantly moving. If the arms are dead, then your feet are dead and there is not any lateral movement. In the process of changing direction, the jab foot should be quick. As quick as the arm action the jab foot will be just as fast. The rhythm is very important. The rhythm of the arms and the feet are what keep the body influent motion. Together it will increase the lateral movement and change of directions smoothly. Finally, always finish the drill strong.


Clarence Chaney

RUSH 101
Director of Athlete Performance
http://www.rush101.com/

SPEED TRAINING

SPEED TRAINING

Pro Shuttle or 20 yard Shuttle

Since this NFL combine is complete and the rest of the athletes are gearing up for their pro day we will touch on the Pro Shuttle. This is a drill that will show how well you change direction. You can improve this by many repetitions and proper technique.

You will have three cones 10 yards apart with one in the middle. All cones will be in a straight line and 5 yards apart. Once the cones are set you will place yourself at the middle cone.

Beginning

You will straddle the middle cone with your hand on the cone. Just two finger tips touching the top of the cone.
While straddling the cone you will be in three point stance.
You will have a slight bend at the knees in an athletic position.
Next you will bend the opposite arm 90 degree angle preparing to start.

Start

You will lead with the elbow that was bent at 90 degrees to that side.
While leading with the elbow you will lead with that foot as well.
You will take four cross steps to the cone to that side and touch the line. That will complete the first 5 yards

Transition

Next you will transition back in the direction where you started, but run to the far cone.
When in transition you will keep your head down driving with every step. It will take 7 steps to get to the far cone. (10 yards)
Before getting to the cone you will gear down on your fifth step to begin to changing direction on 6th and 7th step.
Before changing direction you must touch the line with you hand and the transition finish the drill.

Finish

Transitioning from the far cone you will run through the middle cone to complete the drill.
That will complete that last 5 yards of the drill.

Below is an example.



KEY TIPS
Cross step to the first cone
Transition ,stay low and keep head down
Steps are 4 ,7 and finish
Finish Strong



Clarence Chaney

RUSH 101
Director of Athlete Performance
http://www.rush101.com/