05/08/2025
The WHAT : - cover the first 10m in 6-7 strides (elite level ) - Cover the 10m in 1.8-1.9sec or sub 2’ seconds ( elite level ) - Stride length + stride frequency = key component’s to achieve this ✅🏃 Work on ‘frontside mechanics’ e.g. hip+ knee Flexion and *ankle dorsiflexion ⬅️ crucial for ankle stiffness 🏃♀️Horizontal hip production = the ability to drive your hips forward with each stride The WHY: - Benefits of Triple Flexion include: 1. Powerful force production. 2. Stronger acceleration. 3. Longer and faster strides = top speed production. The HOW: Drills for frontside mechanics : - A march and A skip = improves knee drive and overall coordination. - High knee skips = proper leg movement patterns. - Power skips = greater force production. - Wall drills with band or bodyweight = strong hip flexor strength and efficient foot positioning. - Wicket drills = correct foot placement and quicker ground contact time. 🫡 Pro tip 1 : pay particular attention to your technique and form with specific drills. 🫡Pro tip 2: rather than thinking of JUST bringing your knee up high , rather, you should visualise PUNCHING the ground hard and fast with ball of your foot upon each leg that’ lands on the ground. ⬅️ this generates superior power and force production and as a by-product of doing this - your knee will drive up high without sacrificing the technique. This is especially true with drills. Biomechanically Faster
