![]() It's not always about strength and deceleration components.As soon as your fingertips touch a blade of grass, do a powerful double-arm pump, just like a Carioca Quick Step. The eccentric loading component of the hips dictates how much power potential you have, which correlates to change of direction.Once you complete the third bound and jump into the fourth (which is where you accelerate from) hit your edge and get into a squat.Minimize ground contact, maximize height time and get a yard across the line (2-yard distance) on each bound.Perform this no more than twice per week with one minute rest periods. Take a rest period, repeat again and do more full shuttle runs. Do 6-8 perfect reps on each side and keep them short, perfect and explosive. It looks like a simplistic drill, but it's very taxing on the nervous system. At the same time, because of the arm action, you'll be more efficient at changing direction in the shuttle run or in actual games. The benefits of perfecting this exercise will make the first 5-yard lateral run quicker and more efficient. You're overemphasizing the arm action by clearing the hip on the backside and resetting up with a hand punch forward. The carioca quick step is a great drill to develop comfort while accelerating off the edges of your feet.īasic track and field biomechanics is the arms lead the legs (fast and efficient arms lead to more explosive legs). You're going to accelerate at high speeds, similar to the start of the side standing long jump. ![]() The Carioca quick step simulates coming out of the lateral power motion. ![]()
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