Complete Speed Training

'A' RUN SPEED DRILL

Another part of Gerard Mach's A-series, along with the A-March and the A-Skip.

I'm going to describe the full 'A' RUN here. I usually start with the HALF 'A' RUN which is simply to limit the range of motion by stepping over the calf instead of the knee. So simply change 'knee' to 'calf' when first teaching this drill. Also, I only teach this drill with arm action as it should be mastered by this point.

Despite the exaggerated nature of this drill, athletes should not cover much ground with each stride. It should not look like a bounding drill.

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'A' RUN

cue chin up, chest up, toe up, heel up
keep the shoulders in line with or in front of the hips
do not break at the hips
starting at a jogging pace, recover the heel, step over and drive down using proper technique learned in previous drills
at the same time, use appropriate arm action to maintain balance and find rhythm
simply alternate legs and slowly increase speed as dictated by power generated through force application

Performed correctly, this drill looks like someone running throughwaist deep water. Once mastered, I will often add a hard acceleration out of the 'A' RUN. This will force athletes to keep driving down because the tendency is to fall back into old habits. The acceleration will make this more pronounced.

Don't forget, old habits die hard.

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