FBC

TRAINERS » Workouts

SKILL AND DRILL PROGRESSION

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2. Neuromuscular Activation

Once an athlete develops efficient de- celeration mechanics, the focus can shiſt to acceleration. The goal here is to teach the neuromuscular system to fire quickly with a focus on fast feet and the ability to pop the feet off the ground and build pure speed.

Exercise: Micro-Hurdle High Knees Down the Line

SET UP: Begin in athletic ready position at the end of a line of five hurdles.

EXECUTION: Using high knees, step over each hurdle as quickly as possible using two fast foot contacts between each hur- dle and athletic arms. At the end, run or shuffle back to the beginning and repeat.

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