48 Speed Drills
Tyneisha Brown
PHLE 205
Video article # 1
September 24, 2014
48 Explosive Speed Drills This video main focus is on improving linear and lateral speed. Throughout the video they show different drills and how they improve your speed, they explain how they benefit you and the correct way to get them done. Some of the drills are mainly focused on sports like football and basketball. which benefits some but for track runners such as my self I would have to go beyond just those drills. To improve linear speed they want your body to develop the ability to apply force agaisnt the ground, and to become more efficient as a runner. In order to improve the ability to apply force against the ground they give you things like. Ground-Based power development excersises such as cleans, snatches, squats, also jump training. For the Linear drills they use the P.A.L. posture,arm action, and leg action. With having the correct posture your core needs to be tight and glutes tight. They do drills such as standing on your toes and falling so that you can have the right posture running. Arm action, your arms need to rotate to a 90 degree angle. To make sure that arms was in 90 degree angle they did drills such as hands to cheeck and also sitting on the ground to make sure hands are like they are going into your pocket. Next is leg action getting your knee up and toes up which causes more force. Improving neuromuscular conditioning, developing coordination these are the improvements that come with the Linear PAL technique Athletes must be equally explosive off the right lef as the left leg. They have multiple drills that will help you, such as sleeds but with those they have a 10 percent rule. No more than 10 percent resistance use bodt weight as a guildline. To improve Lateral speed they also use another P.A.L technique, push, Athletic base, low center gravity. Using the push technique they use drills like being on one knee and pushing off or lateral jumps where they have to
PHLE 205
Video article # 1
September 24, 2014
48 Explosive Speed Drills This video main focus is on improving linear and lateral speed. Throughout the video they show different drills and how they improve your speed, they explain how they benefit you and the correct way to get them done. Some of the drills are mainly focused on sports like football and basketball. which benefits some but for track runners such as my self I would have to go beyond just those drills. To improve linear speed they want your body to develop the ability to apply force agaisnt the ground, and to become more efficient as a runner. In order to improve the ability to apply force against the ground they give you things like. Ground-Based power development excersises such as cleans, snatches, squats, also jump training. For the Linear drills they use the P.A.L. posture,arm action, and leg action. With having the correct posture your core needs to be tight and glutes tight. They do drills such as standing on your toes and falling so that you can have the right posture running. Arm action, your arms need to rotate to a 90 degree angle. To make sure that arms was in 90 degree angle they did drills such as hands to cheeck and also sitting on the ground to make sure hands are like they are going into your pocket. Next is leg action getting your knee up and toes up which causes more force. Improving neuromuscular conditioning, developing coordination these are the improvements that come with the Linear PAL technique Athletes must be equally explosive off the right lef as the left leg. They have multiple drills that will help you, such as sleeds but with those they have a 10 percent rule. No more than 10 percent resistance use bodt weight as a guildline. To improve Lateral speed they also use another P.A.L technique, push, Athletic base, low center gravity. Using the push technique they use drills like being on one knee and pushing off or lateral jumps where they have to