* The time/distance it takes to reach maximal velocity.*
Arm Action Drills
• 90% elbow/arm angle is a good rule of thumb
• The degree of the humerus and torso is critical.
• If the elbow does not drive to where the athlete can see the hand, it is in the wrong place and the opposite knee will not drive high enough.
• 1st Gear:
o Arms never cross the midline.
o Arms never turn side to side
o Shoulders are not rotating
o Head is not rotating
o Everything driven from the rotator cuff of shoulder
• 2nd Gear:
o Relaxed jaw
o Relaxed traps
• 3rd Gear:
o 30 minutes a night
Arm Action Mistakes
• Drummers- minimize the action at the elbow joint. Lock the elbow joint.
• Closed hands- opened hands
• Arms crossing midline
• Full shoulder extension allows full hip extension
• Tight pecs cause less shoulder extension
Wall Drive Drill
• 45 degree angle generalize number
• Chin/head tucked down
• Center of gravity management
• Center of gravity in front of the base of support
• Teach recovery first, and how to get the body in position first
• Drive hips forward
• Athlete on balls of feet
• Torso locked and post tier pelvic tilt
• Knees low to the ground
Acceleration Exercises
• Push Up Start
• Falling Start
• Jump Back Start
• Rolling Start
• Landing Start
• Side Start
Thanks to Martin Rooney of the Parisi Speed School DVDs.
