Our linear training this week focused getting an explosive first "PUSH" rather then a weak and small "STEP". Most of the kids I see do not even put themselves in position to push into the ground when they set up to sprint. In the video below, you can hear me telling the kids to angle the shin of their front foot towards the finish line. I also call this "loading the shin or foot". If you have a vertical shin at set up (90degrees to the floor), you will end of straight in the air with a weak first "STEP". If you are angle appropriately, you will be set up to PUSH off the front foot.
The drill I chose for the week is a complex of resisted sprints with a sled paired with a 5 yd sprint with no resistance. The sled weight varies from 10 lbs to 55lbs depending on the size and strength of the athlete. The goal is to put the athlete in position to overcome the weight of the sled with an explosive push. We then "trick" the athlete's Central Nervous System by immediately doing a short burst un-resisted sprint within 20 - 30 seconds of the sled sprint.
The first video clip will show a variety of young athletes performing the drill. Some do it better than others - remember their kids not pro - athletes!
http://www.youtube.com/watch?v=64F6XnSeGpk
The second clip is the same concept, except we are focusing on 40 yard dash technique for the 5 yard sprint without the sled. FYI there is definitely room for improvement with his start.
http://www.youtube.com/watch?v=BX1DAcBa9GY
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