1) Importance of the ADW

a) ADW
2) Main Running Positions
a) Feet: Toes up
i) How does this make you faster?
ii) Explanation Science/Practical
b) Pogo
c) Seal Jacks
d) Arms: 90 angle, Hands open, Hip to Chin, elbows Separated from
ribs
i) Faster Arms=Faster feet
ii) Explanation Science/Practical
iii) Run in place example.
iv) Standing Arm Action
e) Relationship Between Arms and Legs
i) Skipping 15 yards
3) MDS
a) Landing position
b) Explanation Science/Practical
4) Acceleration
a) 45-degree angle, long strides
b) Definition- pushing a truck.
c) Explanation Science/Practical
d) Wall Drives
5) Maximum Speed
a) Leg recovery
b) Force application
c) Explanation Science/Practical
d) Fast Claw (30 sec. each Leg) (Note best performer)
6) Cool down.