(CONTINUED)

 

  The focus for this one is hip turn. Step behind your front foot with the back foot then explosively snap the hip up field as you step over the front foot with the back foot. Remember shorter steps are more effective then long lazy ones.
High Knees/Buttkicks:
    In good sprinting form, pump knees up in front of the hips and throw your elbows back behind your body as you move slowly across the ten yards trying to get as many foot strikes as you can. The buttkick is done in the same fashion accept you are squeezing your heel up towards your butt. The knees should still be pumped up in front of the hip and not pointing down towards the ground.
Backpedal:
    Again in a good athletic stance, knees bent, butt back and down, and chest over toes, backpedal across the 10 to 15 yards. Do not lean backwards and do not let your heels contact the ground.
    All of these can be varied by adding movements in the transverse plane or changing direction. A few quick examples are: pivoting every three steps in the side shuffle, doing high knees laterally, backpedaling then sprint/jog forward or backpedal then turn and sprint/jog.
    This should have gotten your heart pumping a bit next time we’ll make you sweat.