Complete Speed Training

Sports Training Dynamic Flexibility

Mobility and flexibility. People aren't in a lot of programs and a lot of things aren't doing a good dynamic and warming down after workout ands training sessions. That just causes, that's just gonna create tightness. For a simple example, think of how much improvement can be made if you can increase your stride length by one inch. By this much.

You can have my and my identical twin brother and where everything is the same but I can ‑‑ every stride I take because I'm working on my mobility and have greater range of motion with my stride. I'm gonna improve by this much. Let's say we're racing the hundred meter dash and let's say it's in the sake of simple terms we're gonna take fifty steps in that race.

When you take fifty inches over the course of that race, I'm gonna win by four feet. Every counts the same. Strength, genetics, carbon copy. I'm gonna win by four feet just because I can improve this much just in my range of motion. Doesn't take a whole lot of training and fancy periodization of program design to do that. It's just basic stuff. It's developing a more efficient athlete. So think about how all these things add up in building into that ‑‑ creating that situation where you have more speed and being a better athlete.

Now that you've got a bit of an overview on the importance of flexibility, particularly dynamic flexibility, I'm going to show you one of the most effective drills that we use to aid in this cause because many athletes particularly teenage male athletes have extremely tight hips.

I find that regularly using this and other related hurtle mobility drills can make a profound difference in overall speed, power, mechanics, efficiency, as well as injury reduction. When we don't have access to hurdles, use chairs, have athletes hold sticks.

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Even pretended they were hurdles in place when in fact there was nothing there at all other than our imagination. When setting up the over‑under drill, raise the height of every other hurdle one to two settings. Athletes who have extremely tight hips have a difficult time performing this exercise the correct way.

Focus on taking your time and making sure you get your hips low enough to get underneath the hurdle. Do this drill correctly, step over the hurdle with the left leg and step under the range with the right leg.

Once your half way underneath the hurdle, rotate your hips so that they become parallel with the tops of the hurdle. As you come through the hurdle, drive your hips forward and stand up. Then repeat the process through out the duration of the whole hurdle set up.

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