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| RUNNING MECHANICS | FAST LEG PROGRESSION | ACCELERATION PROGRESSION | START PROGRESSION | ||||||||||||||
| ANKLING | SINGLE LEG 3 STEP RHYTHM | DOUBLE "A" SKIP | FALLING: | ||||||||||||||
| BUTT KICKS | ALTERNATE FAST LEG | WALL MARCH | UPRIGHT | ||||||||||||||
| "A" MARCH | ALTERNATE FAST LEG RUN | 3 STEP WALL SPRINT | SQUAT | ||||||||||||||
| "A" SKIP | QUICK RHYTHM ANKLING | 5 STEP… 7 STEP… 10 STEP… | BOW | ||||||||||||||
| "A" RUN | QUICK RHYTHM BUTT KICKS | CONTINUOUS AGAINST TIME | BOW, TOUCH & GO | ||||||||||||||
| FAST CLAW | STRAIGHT LEG - FAST LEG | HIP HOLD | STILTED | ||||||||||||||
| STRAIGHT LEG SHUFFLE | SINGLE LEG CONTINUOUS | FACE TO FACE | 3 POINT | ||||||||||||||
| STRAIGHT LEG BOUND | COMMAND FAST LEG | FACE & CHASE | 4 POINT | ||||||||||||||
| SHAKE UPS | LANDMARK FAST LEG | FACE, CHASE & RACE | FORWARD ROLL | ||||||||||||||
| "B" SKIP | RESISTED FAST LEG | ACCELERATION LADDER | PLYO: | ||||||||||||||
| SINGLE LEG "B" SKIP | RUN, RUN BOUNDS | FALL FLAT & GO | |||||||||||||||
| "B" MARCH | LUNGE | ||||||||||||||||
| "B" RUN | HOP, HOP | ||||||||||||||||
| PUSH UP | |||||||||||||||||
| PRONE: | |||||||||||||||||
| 6 SEGMENT of RUNNING MECH | BACKWARD DRILLS | LATERAL MOVEMENT | BELLY & GO | ||||||||||||||
| BODY POSITION | BACKWARD SKIP | SPEED SKATE | BELLY, ROLL & GO | ||||||||||||||
| RECOVERY MECHANICS | BACKWARD RUN | SPEED SKATE LUNGE | BACK, ROLL & G0 | ||||||||||||||
| TRANSITION | BACKWARD CYCLE | SPEED SKATE RUN | ROCK, ROLL & GO | ||||||||||||||
| GROUND PREPARATION | BACKWARD BOUNDS | SIDE SLIDE | JUMP & G0 | ||||||||||||||
| IMPULSION | FAST FOOT CARIOKA | DEPTH JUMP & G0 | |||||||||||||||
| ARM ACTION | HIGH STEP CARIOKA | ||||||||||||||||
| Speed Dynamics | Loren Seagrave | On Sprint Coaching | |||||||||||||||
| PO Box 2185 | On Hyperbaric Therapy in Sport | ||||||||||||||||
| South Euclid, Ohio 44121 | |||||||||||||||||