Course - 5 Stations

- Palms are open, no fists (this makes a 3/100 second difference for a sprinter and in track and field can decide between gold/silver/bronze; in football it can be the difference between hitting the post or scoring a goal). - Run on the balls of the feet, not on the whole foot. - Light, nimble footwork, no stomping or heavy steps. - The arms, bent at the body, move in alternation with the legs. Not away from the body. - Quick, short movements. - Short ground contact times. - Build the drill twice to reduce waiting times and to explain individually when needed. - Very important: Always provide feedback on what is done well or incorrectly. - Side shuffles forward/backward: In a lateral running direction, the legs are alternately moved apart and together in parallel; the arms swing in sync with the leg movement. - Crossover run: In a lateral running direction to the left, the right leg is brought in front of the left leg and placed before it. Then the left leg is brought behind the right leg and placed in front of the right leg (and so on). When the left leg moves forward, the hips and arms rotate in the opposite direction (backward), creating a twist between the shoulder and pelvic axes. - High knees: The right leg is angled upward in the maximum high position. The left (bent) arm also goes upward. The left leg is almost fully extended. The player stands on the ball of the foot. When the right ball of the foot touches the ground, the same movement follows with the left. The upper body is upright. Short ground contact time, maximum speed. - Quick feet: short, fast movements on the balls of the feet (not on the whole foot). The heels must not touch the ground; legs/arms are bent and swing according to the natural running counter-movement (right arm/left foot). The upper body leans forward. Short ground contact time, maximum speed. - Single-leg hops: Serve to develop push-off power (increasing maximum and explosive strength with limited push-off time), i.e., acceleration speed. The player jumps forward from the right ball of the foot and lands on the same foot on the ball. Short ground contact with an explosive sprint. The left foot moves forward. - 4 pole(s), 4 ring(s), 10 cones, 12 hurdle(s)