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How’s it going OTA,

We just had a crazy tropical storm here in St. Petersburg, FL.

My neighborhood streets were flooded at least 8 inches last night.  It’s a good thing I drive a truck.

This morning wasn’t as bad, the torrential rainfall stopped so I’m thinking the storm passed during the night.

Well a little rain ain’t going to stop me from getting my work and training in today.

Remember, NO DAYS OFF.

And by that I mean, do something everyday that’s going to help you get better in whatever area of your life you want to improve.

Today I wanted to show you #8 of my Top 10 Speed Drills.

#8 Elevated Hip Switch

This is one of my all time favorite drills that I use with ALL my athletes, no matter what level they’re currently at.

If you’re a young athlete this exercise is really teaching your hips to absorb force in a sprinting type of movement.

Update: I have a free Advanced Speed Series. Learn how to start increasing your speed

speed button

If you’re an advanced athlete, this exercise is going to create more stability within striking the box.

Now, what I’m looking for is for the athlete to use a box anywhere from 2’ to 5’ inches in height.

The athlete will put one foot on the box and focus on staying upright, as if they were running in their top speed phase.

From here you’ll bring the leg that’s not on the box up until your knee is at a 90 degree angle and your ankle cocked.

Switch between legs as fast as you can, and really apply force into the box.

What this teaches the athlete is to use and produce force in the hip after they switch and create that stability to be able to hold that position as they run down the field, court, or track.

That’s #8 of my Top 10 Speed Drills Series.


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Update: I have a free Advanced Speed Series. Learn how to start increasing your speed

speed button


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