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  • Day 1: Stance: ST ND

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    This document outlines a multi-day training plan for improving stance and drive off techniques for athletes. Day 1 focuses on proper foot placement and positioning in the stance. Days 2-3 introduce drills to work on explosively lifting out of the hips and pulling the foot through to the ball of the foot. A series of drills are provided to isolate and work on the movement patterns for the front and back legs individually, emphasizing maintaining tall hips and full extension.

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    This document outlines a multi-day training plan for improving stance and drive off techniques for athletes. Day 1 focuses on proper foot placement and positioning in the stance. Days 2-3 introduce drills to work on explosively lifting out of the hips and pulling the foot through to the ball of the foot. A series of drills are provided to isolate and work on the movement patterns for the front and back legs individually, emphasizing maintaining tall hips and full extension.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    4 views1 page

    Day 1: Stance: ST ND

    Uploaded by

    tre
    This document outlines a multi-day training plan for improving stance and drive off techniques for athletes. Day 1 focuses on proper foot placement and positioning in the stance. Days 2-3 introduce drills to work on explosively lifting out of the hips and pulling the foot through to the ball of the foot. A series of drills are provided to isolate and work on the movement patterns for the front and back legs individually, emphasizing maintaining tall hips and full extension.

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    © All Rights Reserved
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    of 1

    Line + Foot Contact Day 1: Stance Day 2 & 3: Drive

    Position 1. Distance Drill 1: Find Ball of Feet


    - Hips Vertical (Tall)  How: Start by placing toes edge of the back Drill 2: Lift out of sinking hips
    - Head Vertical (Tall) of start line. Slide one foot back until toe is to Drill 4: Pull out of bending hips
    - Slight Forward Lean mid foot. Slide other foot back to match new - Bend over and round back, pull hips towards
    position. head, and hold.
    Drill 1: Find Ball of Feet  Why: Mandatory foot distance at combine. - 5 reps find
    - Stand tall of BoF, lower heels until you feel BBoF.  Adjustments: None - 5 reps quick find
    Drill 2: Lift out of sinking hips 2. Load: Adjustable Drill 3: Partner TFL Catch & Hold
    Drill 4: Pull out of bending hips  How: Drop knee straight down in-line with Drill 4: Chase weight runs
    - Bend over and round back, pull hips towards front toe. Drill 5: Chase weight runs: Quick Find
    head, and hold.  Why: Load the front leg to explode out. Drill 6: Chase weight runs: BBoF
    - 5 reps find  Adjustments: If can’t hold position in lift Drill 7: Chase weight runs: Upper Arm Swing
    - 5 reps quick find phase, reposition knee to one of the five foot
    Drill 3: Partner TFL Catch & Hold positions (Toe, BoF, MF, Ankle, Heel) Transition
    Drill 4: Chase weight runs 3. Lean Arm Swings
    Drill 5: Chase weight runs: Quick Find  How: Bridge hands and place at the front Drill 1: LB Upper Arms Swings 60/80/100%
    Drill 6: Chase weight runs: BBoF edge of start line. Lockout arms and lean Drill 2: LB Full Arm Swings 60/80/100%
    Drill 7: Chase weight runs: Upper Arm Swing forward until you feel pressure in the fingers
    that you can hold. Leg Action + Foot Contact (Mid Foot)
    Cleats on for stance  Why: Achieve body momentum exiting Front Leg (Support)
    stance. - Tall Hips + Upper Leg Lift + Lower Leg Drive Down
     Adjustments: Pressure in hand if athlete & back
    can’t hold. Drill 1: Stationary Thigh Pop
    4. Lift Drill 2: Stationary Thigh Pop + Vertical Shin
     How: Maintaining your lean, lift back knee Drill 3: Stationary Thigh Pop + Vertical Shin + Drive
    towards your calf while pushing your back Drill 4: TFL
    foot backwards until you feel pressure in mid
    foot. Back Leg (Recovery)
     Why: Creates tension to explode quick and - Tall Hips + Pull Foot to Thigh
    apply force without losing body position. Drill 1: TFL + Mid Foot Contact
     Adjustments: If can’t hold position, Drill 2: TFL + Under Knee to Over Knee
    reposition knee to one of the five foot
    positions (Toe, BoF, MF, Ankle, Heel)

    Stance adjustments / Corrections


    1st: Adjust Load
    2nd: Adjust Lean

    Leg Action + Foot Contact (Mid Foot)


    Front Leg (Support)
    - Tall Hips + Upper Leg Lift + Lower Leg Drive Down
    & back
    Drill 1: Stationary Thigh Pop
    Drill 2: Stationary Thigh Pop + Vertical Shin

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