Drills

A-march – Keep the body tall and march forward with an opposite arm to opposite leg action. The active foot should hit the ground just ahead of the support foot. The cue of toe up, knee up, head up is good for this drill.

B-march - Keep the body tall and march forward with an opposite arm to opposite leg action. When the hip flexes raising the leg the knee should extend out and down in a cyclical action. The active foot should hit the ground just ahead of the support foot.

A-skips – the same points as the A march except done in a faster paced skipping motion. We are looking for short foot contact times with the ground.

B-skips – the same points as the B march except done in a faster paced skipping motion. We are looking for short foot contact times with the ground.

Wall drive – Keep the toe up and back flat. Quickly drive the knee up and return to the start position. Make sure foot contact time with the ground is minimal.

Partner lean drill – get a good forward leaning angle with the use of the partner and when the partner releases try and keep that forward body lean and drive forward.

Kneeling Acceleration drill

Full 30/40m sprint – Powerful arm and leg drive to accelerate and gradually move from a forward leaning position into an upright body position as the distance in the sprint is covered.

Acceleration from lying down

Med-ball acceleration