Showing posts with label SPRINTING. Show all posts
Showing posts with label SPRINTING. Show all posts
Wednesday, December 22, 2010
Saturday, November 27, 2010
Thursday, November 11, 2010
Wednesday, July 22, 2009
PHASE I: EXPLOSIVE STARTS
An explosive start key to a great 40 yard dash time. An athlete must develop and recruit all the necessary fast twitch muscles fibers to get out the blocks. Listed below are some of the techniques and exercises that worked for me at Fresno State.
Explosion: Plyometrics
1. Single Leg Hops - 4 x 50 yards
2. Double Leg Hops - 4 x 50 yards
3. Bounding - 4 x 50 yards
Power: Olympic Movements
1. Power Cleans - 4 x 8 reps
2. Clean and Jerk - 4 x 8 reps
3. High Pulls - 4 x 8 reps
4. Dumbell Push Press - 4 x 8 reps
Strength: Lower Body Lifts
1. Squats - 4 x 10-12 reps
2. Leg Press - 4 x 10-12 reps
3. Leg Curls - 4 x 10-12 reps
4. Toe Raises - 4 x 25-50 reps
Flexibility: Stretching
Athletes need to stretch before and after exercise. The muscles are like rubber bands; the greater the flexibility, the greater the range of motion which in turn generates greater stride distance per step.
by Cameron C. Turner
Explosion: Plyometrics
1. Single Leg Hops - 4 x 50 yards
2. Double Leg Hops - 4 x 50 yards
3. Bounding - 4 x 50 yards
Power: Olympic Movements
1. Power Cleans - 4 x 8 reps
2. Clean and Jerk - 4 x 8 reps
3. High Pulls - 4 x 8 reps
4. Dumbell Push Press - 4 x 8 reps
Strength: Lower Body Lifts
1. Squats - 4 x 10-12 reps
2. Leg Press - 4 x 10-12 reps
3. Leg Curls - 4 x 10-12 reps
4. Toe Raises - 4 x 25-50 reps
Flexibility: Stretching
Athletes need to stretch before and after exercise. The muscles are like rubber bands; the greater the flexibility, the greater the range of motion which in turn generates greater stride distance per step.
by Cameron C. Turner
Copyright © 2009 Cameron C. Turner
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