TTS

FORM RUNNING
BLUEPRINT
Jack Cascio

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Welcome To The
TTS Form
Running Blueprint

Step 1: Test Your Speed Threshold

Step 2: Correct Form

Step 3: Properly Ignite Muscles

Step 4: Properly Activation Muscles

Step 1: Test Your Speed Threshold
First you need to stand with your feet shoulder width apart.
Raise one knee up and grab it. Pull it as high up to your chest as possible
(hold for 3 seconds). Let go and try to keep you knee in the same exact place.

(About a 3-5 inch drop of my knee once I let go in this picture)

The goal of this is to see how flexible you are with your knee drive. Some Athletes
can bring their knee up to their collar bone, and others only parallel with the
ground. Once you get your baseline for this test you (I advise you take pictures of
yourself or videos to see where you start), then you will work on two things.

#1 - Get your knee drive higher and higher each day or week. Work on stretching
out that motion. The higher you can bring your knee up means you have more range
of motion and your strength length will increase.
#2 - When you drop your knee from the highest point, you want to have the gap of
how much it drops lower each and every time you do it. For example, if you can
bring your knee up to your chest, and when you let go it drops all the way to parallel
with the ground your hip flexors are not strong enough to be a powerful sprinter.

The next 3 steps of the Fight or Flight Formula will focus on increasing this range of
motion, and lowering the amount your knee drops.

These are the two CRUCIAL tests we are going to focus on throughout this booklet!

Step 2: Correct Form

The first thing we need to look at is your hand placement. Are your swinging
your hands outwards (East and West?) Are they dropping too low (Beneath
Your Hips?)

These are the first things we are going to look for in your form. Believe it or
not, you can shave off 2-3 tenths on a 40 time, 60 time, 100m time simply by
changing up your hand placement.

The big idea of your arm movements is we do not want to waste ANY
Energy. Think of your body like it’s a Race Car. Race Car’s are built to be as
FAST as they can possible be. From their Engine, to the build of the actual
car, every single aspect of the Race Car is weight out.

That’s how we are going to treat you as a Sprinter. Like a Race Car! We need
to fine tune each step of the process. And it just so happens this process
starts with your hand placement.

So as you see below: There is a correct and incorrect hand placement

EAST and WEST is INCORRECT (notice elbow pointed out)

NORTH and SOUTH is the CORRECT hand placement (I call the proper form
on this - Pocket to Pocket).

INCORRECT
You do NOT want to keep your back arm straight like this either. You need a
90-degree bend in your elbow.

Now if you want to take your hand placement and Sprint Mechanics to the
next level here is what you do.

Simply sit down on the ground (like picture), close your eyes, and start
pumping your arms as if you are in a Race. If your hands start to hit the
ground, then you are dropping them too low.

Have someone record you on their Phone from the front angle and see if your
arms are swinging outwards!
Once you have mastered the proper swing like the picture below, you are
ready to Step #3 - Properly Ignite Your Muscles
Step 3: Igniting Muscles With a Dynamic Warmup
(these are all done walking 10 yards)

Foot Holds - Grab your foot and lean forward like in pic. You should feel this
in your Quadriceps. Alternate which foot you are grabbing and walk forward
10 yards.
Foot Holds + Touch - Same thing as the last one, only you are now touching
your opposite toe. You will feel this in your Quads as well as your Hamstrings
on the foot that is planted into the ground. Alternate which foot you are
grabbing and touching. You will feel these in your Hamstrings and you will
also be working on your Balance here.

Knee Tucks - Tuck your knee up to your chest and alternate which Knee you
are grabbing and bringing up. This will help with the range of motion that we
worked on in Step #1
Ankle Grabs - Grab your Knee and Ankle like the picture below and pull up
on them softly until you feel pressure in your hips. Repeat by alternating legs.

Hamstring Kickbacks - Keep one leg straight on the ground (do not bend it
at all) and kick the other leg backwards. You will feel this in the Leg that is
down in your Hamstrings.
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Side Lunge - Just like you are a Pitcher in Baseball you will start with one
leg off the ground. You will lunge sideward and go back to the center. Once
You complete the side lunge and you are in the center position you will bring
your feet together and repeat from the beginning. Follow in the pics below:
Crossovers - You will cross one foot over the other in front, and touch your
back heel. Look at the picture below for the steps! You will feel this in your
Hamstrings. Be sure to push yourself to go down as far as you possibly can!

Frankensteins - Put your hands out in front of you like Frankenstein and kick
your leg to the opposite hand. Continue by alternating which hand you are
kicking. You will feel these in your Hamstrings and you will also be working on
your Balance here.
Lunges - Simply do a walking lunge. As you lunge you will bring your hands
to the sky like the picture below. You will feel these throughout your Legs and
Glutes.

Lunge with a Twist - Same thing as the last lunge only you will be twisting
your torso over the leg that is lunged forward like the picture below. You will
feel this in your Legs and Glutes as well as your Abdominals and Oblique’s.
You are now DONE with the ignition of your Muscles. You should feel
insanely loose and ready to go. You literally heated up your muscles to the
perfect Temperature, now it’s time to start recruiting Fast Twitch Muscle
Fibers in BULK!

Step 4: Activate
In this phase we will be activating all the Muscles in your body that you use to
Run Fast, Jump Higher, Agility, etc…

The key to this phase is that you should NOT start the next exercise without
first being fully recovered from the last set. You do not want to go into any drill
tired because you will be defeating the purpose of this. If you are training
while you are tired, you are not having your Muscles working at their full
capability. This is why I do not list rest periods here because everyone is a
little different.

You will need a partner for these drills because you REALLY want to track
this. You can have your parents, a sibling, a teammate, or just a friend. This
entire series only takes 5-10 minutes depending how long you take between
your sets.

When you do the following Activation series I REALLY need you to keep track
of your stats. Every single workout you can keep track of your results at the
end of the Book where I give you tracking sheets:

**For ALL Videos of The Following Drills Check Out: TwiceTheSpeed.com/qf*

(2 Sets of 10 Seconds on Each Drill)

QF Side to Side
QF Back and Forth
QF Alternate
Wide Outs
For each exercise, you will do 2 sets of 10 seconds per training session. Do
not worry about messing up just go as FAST as you possibly can when you
are doing these drills.

Here is how you track each drill:

Quick Feet (Side to Side)

Below is a pic of how you start and next to it is a picture of when you count 1
rep.

You will start on one side of the line with your feet together. Get in an Athletic
stance and go on your own first movement. Once you cross over the line like
below, your partner will count 1. Every time you come back over that line they
will count 2, 3, 4, 5, etc…They will have a stopwatch on you and stop you
after 10 seconds. A first time score is usually between 23-28 times over the
line in 10 seconds depending on age.
The next drill is:

Quick Feet (Back and Forth)

You will count the same way for this one only you are starting behind the line
and quickly hopping over the line forward. Have your partner count every time
you hop in front of the line as one rep. (See in picture below:)
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Quick Feet (Alternate)

With this drill you will start with one foot staggered in front of you over the
line. Say you start with your right foot in front of the line and your left foot is
behind the line. In this case, every time your left foot crosses the line it will
count as one rep. Have your partner count out your reps over 10 seconds
and track your score in the tracking section of this Booklet.
Wide Outs:

This is the final Quick Feet Drill…You will start with your feet shoulder width
apart. Next you will simultaneously bring both of your legs out wider than your
original stance. Every time you get out wide, your partner will count 1
rep. Track your scores at the end of this Booklet.

You can perform this 4 step system 3-4 times per week. That said, if you are
on a training program and your legs are sore one day, simply take a day off.

This 4 step system is GREAT before Practices, Games, Workouts etc…or

Showcases and Combines. It can literally be the difference of 3-5 tenths off
your Sprint times are make you jump 3-5 inches higher from pre warmup to
post warmup.

I hope you enjoyed this 4 Step System and be sure to start tracking ALL of
your results at the end of the book. Once you see your scores getting higher
your Speed and Quickness will be RIGHT THERE behind it! :-)
(Use each line to record your score. You can record a score before every workout, practice, or
game)

Exercise Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Quick Feet
(Lateral)

Quick Feet
(Forward)

Quick Feet
(Alternate)

Wide Outs

Exercise Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Quick Feet
(Lateral)

Quick Feet
(Forward)

Quick Feet
(Alternate)

Wide Outs

Exercise Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Quick Feet
(Lateral)

Quick Feet
(Forward)

Quick Feet
(Alternate)

Wide Outs
Exercise Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Quick Feet
(Lateral)

Quick Feet
(Forward)

Quick Feet
(Alternate)

Wide Outs

Exercise Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Quick Feet
(Lateral)

Quick Feet
(Forward)

Quick Feet
(Alternate)

Wide Outs

Exercise Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Quick Feet
(Lateral)

Quick Feet
(Forward)

Quick Feet
(Alternate)

Wide Outs
Exercise Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Quick Feet
(Lateral)

Quick Feet
(Forward)

Quick Feet
(Alternate)

Wide Outs

Exercise Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Quick Feet
(Lateral)

Quick Feet
(Forward)

Quick Feet
(Alternate)

Wide Outs

Exercise Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Quick Feet
(Lateral)

Quick Feet
(Forward)

Quick Feet
(Alternate)

Wide Outs
Exercise Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Quick Feet
(Lateral)

Quick Feet
(Forward)

Quick Feet
(Alternate)

Wide Outs

Exercise Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Quick Feet
(Lateral)

Quick Feet
(Forward)

Quick Feet
(Alternate)

Wide Outs

Exercise Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Quick Feet
(Lateral)

Quick Feet
(Forward)

Quick Feet
(Alternate)

Wide Outs
Head To TwiceTheSpeed.com/speed To Learn About Our
Full 30 Day Workout!