Strength and speed coaches crave "big bang for your buck" drills, concepts, progressions and plan b exercises. The Speed Dribble Bleed provides all that and than some. Every performance coaches menu should showcase the dribble or dribble bleed because its benefits and application are of wide variety. I like to think of it as a Swiss army knife in my program.
Benefits: •improved stride frequency (don't give up on this just because your athlete is over the age of 14) •improvement of athletes ability to relax/contract (greatest sprinters can do this incredibly well) •teaches athlete to transition heel recovery pattern and limit time spent in backside mechanics •improved landing mechanics of foot/ankle • high CNS activation for potentiation affect in warm up •low force production (less stressful on body & great plan b to sprinting for athletes with injuries, i.e. hamstring issues,etc) Cue: Proud Posture, Big Toe To Top of Shoe, Spin Over, Hot Coals Under Feet, Arm Speed Like an Iron Chef Cutting Carrots, Smooth & Seamless Transition of Heel height and Shoulder R.O.M Prescription: Each phase = Progress from 3 to 10 yards depending on athlete, sporting needs, age, training aim, etc End of Warm Up = 1-2 reps or Plan B Speed Workout 6-10 reps depending on distance, athletes readiness, etc
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Matt GiffordNX Level Coach - C.S.C.S - USATF Level 1, Altis Apprentice Archives
May 2020
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