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ACCELERATIONDEVELOPMENT
Steve RubinUniversity of North Carolina at Chapel Hill
ACCELERATION DEVELOPMENTBASIC MOVEMENTS
1. Front Foot Distance from Line/Knee Angle/Hip Angle2. Read Foot Distance from Line/Knee Angle/Hip Angle3. Hand Spacing4. Shoulder Position
ACCELERATION DEVELOPMENT1st Step Block Clearance
1. Front Leg Push to Full Hip/Knee/Ankle Extension2. Read Leg Low SwingDiagonal DriveShins Parallel3. Torse in Line with Extended Ground Leg4. Front Arm over Head5. Rear Arm Long
ACCELERATION DEVELOPMENT1st Step Ground Contact
1. Front Leg Diagonal Back to Track2. Foot Contact Under Hips3. Torso Steady4. Arms @ Length to Match Timing
ACCELERATION DEVELOPMENT2nd Step Clearance/Contact
1. Free Leg Low Swing/Diagonal Drive/Shin Parallel2. Slight Total Body Angle Increase3. Slightly Lower Front Arm Position4. Diagonal Backward to Touchdown
ACCELERATION DEVELOPMENT3rd Step on…
1. Gradual Decrease in Magnitude of Ground Push2. Gradual Change from Low Swing to High Heel Recovery3. Body Angle Gradually more Tall4. Arm Drive Gradual Lowering to Face Level
ACCELERATION DEVELOPMENTBasic Movement Drills
SLED PUSH
ACCELERATION DEVELOPMENTBasic Movement Drills
SLED PULL
ACCELERATION DEVELOPMENTBasic Movement Drills
LITTLE HURDLE
ACCELERATION DEVELOPMENTBasic Movement Drills
PUSH-UP
ACCELERATION DEVELOPMENTAdvanced Movement Drills
Tape Drill
ACCELERATION DEVELOPMENTAdvanced Movement Drills
Tape from Blocks
ACCELERATION DEVELOPMENTAdvanced Movement Drills
Lean Drill