Movement Exercises SPRINT MECHANICS
Advanced – Wall Drill
Basic
A-march, Arm Swing Drill
Intermediate A-skip
Advanced A-run
Have the athlete place both hands on a wall and create a “powerline” position with their body. Start with one leg in hip flexion with the knee at 90 degrees of flexion. On the instructors signal, quickly and efficiently switch the leg that is in the “up” position while maintaining proper mechanics and body position.
LATERAL MOVEMENTS
Squat to Lateral Push
Start in a body squat position and thrust your body laterally to the right (push off the left foot) and land with both feet, then thrust your body back to the opposite side and again land on both feet.
Lateral Hops (unweighted to weighted)
Start in a body squat position and thrust your body laterally to the right and land on the right foot only, then thrust your body back to the opposite side and again land on one foot.
2019 USA Gymnastics Fitness Program
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