I once heard Clint Eastwood in a movie say “A man has got to know his limitations,” yet I believe all of us athletes and ex-athletes like to push the envelope on what those limits are. Thats a great line and I also think it puts things into perspective when we hit that pain threshold in an intense exercise program. If anyone understands what I am talking about when I mention the pain lactate threshold the runners do. It doesn’t matter what kind of athlete you are to get better you have to push your limits.
1. Lateral Shuffling: This is an awesome performance-based drill that is great in developing lateral movement and hip drive. Its a great drill for adding a different kind of stress on the body than you may be used to. To start, all you need to do is find a long flat open area. You will need 2 markers to place in a straight line with a distance between them of about 20 yards. Next, you want to start at one end of the line with the cone or marker next to your foot. As you execute the drill you want to get into an athletic stance with your feet slightly wider than shoulder width. As you shuffle you want to be positioned to where the markers are on either side of you (laterally). Make sure you don’t cross your feet throughout the shuffle. One repetition is considered to and from the other side. Limit your rest time to 1 minute between sets.
2. Lateral Distance Bounds: For this drill you will need to utilize some kind of marker to create a straight line (chalk or rope). You will start on one side of the line looking straight ahead. For this drill we will be working on lateral jumping or bounding back and forth over the line moving all the way to the opposite end. You need to make sure that your feet stay side by side and that your hips and knees properly flex and extend throughout every jump. Distance can be varied for intensity. This will tremendously improve your foot quickness and leg power for your running, jogging, or cardio. This is some advanced training performance drills that are sure to improve your running ability.
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