These Drills Will MAKE YOU FASTER…

Summary

In this video, Coach Grant from First Down Training shares a series of at-home speed drills designed to improve foot strike, knee drive, explosiveness, and stride length. He emphasizes the importance of proper arm swing, posture, and hip flexibility for boosting overall speed. Drills include the straight-legged run, double A skip, explosive jumps, C skip, and arm swing exercises. Coach Grant also announces off-season training camps in 11 states for quarterbacks and wide receivers, inviting athletes to sign up for two-day training sessions to enhance their skills.

Takeaways

• 😀 Foot strike is key to improving speed; it’s important to strike the ground with the ball of your foot to achieve better knee drive and explosive power.
• 😀 Straight legged run drill helps improve foot strike by practicing running with straight legs, forcing a correct strike at the ball of the foot.
• 😀 Knee drive is essential for speed; exercises like the double A skip help improve knee height and stride length for better explosiveness.
• 😀 Double A skips are great for developing rhythm, loosening hips, and improving stride length for faster running.
• 😀 Jump and land drills target fast-twitch muscle fibers to improve overall explosiveness and help athletes make faster strides when running.
• 😀 The C skip helps with flexibility, hip mobility, and stride length. It also emphasizes proper form, keeping the hips and shoulders square during the movement.
• 😀 Arm swing is crucial for running speed. A proper arm swing technique, avoiding elbow bending and crossing the body, ensures better form and faster movement.
• 😀 Practicing arm swing in a seated position helps train proper form, ensuring the arms move from the shoulder without crossing the body for better straight-line speed.
• 😀 Explosiveness in running starts with how quickly the foot hits the ground and launches the body forward, which is why jump drills are effective for developing this.
• 😀 Speed drills focusing on footwork and arm movement should be practiced regularly to maintain and improve overall athletic speed and form.

Q & A

What is the primary focus of the video?

The primary focus of the video is to break down various at-home speed drills that help improve running mechanics and explosiveness, specifically targeting foot strike, knee drive, stride length, and upper body arm swing.

Why is foot strike important for speed?

Foot strike is crucial because a proper strike, specifically landing on the ball of the foot, allows for faster knee drive and a more explosive push-off, which directly contributes to improved speed.

What is the 'straight legged run' drill, and how does it help?

The straight legged run involves running without bending the knees. It focuses on striking the ground with the ball of the foot, which improves foot strike mechanics and knee drive, both essential for faster running.

What is the purpose of the 'double A skip' drill?

The double A skip drill helps increase knee drive and stride length. It involves skipping while snatching the knee and toe upward, holding each position to help lengthen strides and loosen up the hips.

How does the 'explosive jump' drill improve speed?

The explosive jump drill helps enhance fast-twitch muscle fibers and improves overall explosiveness. By landing on one foot and pushing off as far as possible, athletes develop the ability to generate burst and explosive power.

What is the 'C skip' drill, and how does it benefit an athlete?

The C skip is similar to an A skip but incorporates a hip rotation to open up the movement. This drill helps loosen up the hips and groin, increasing flexibility, stride length, and overall running efficiency.

Why is it important to focus on upper body mechanics during sprinting?

Upper body mechanics, particularly arm swing, are important for maintaining a straight running path and maximizing speed. Poor arm form, such as bending at the elbows or crossing the body, can reduce efficiency and speed.

What is the correct arm swing technique for running?

The correct arm swing involves a 90-degree bend at the elbow, with the arms swinging backward and forward from the shoulder. The arms should not cross the body but should move in a straight line to maintain running efficiency.

How can practicing arm swings improve running speed?

Practicing arm swings helps develop proper upper body mechanics, ensuring that the arms move efficiently and contribute to the body's forward momentum. This leads to better running form and faster sprints.

What are the key points for performing the 'arm swing' drill correctly?

To perform the arm swing drill correctly, keep your legs straight and maintain a good posture. Focus on moving the arms from the shoulder, keeping the elbows at 90 degrees. Speed up the motion gradually while ensuring that your body remains upright.