RBS EXERCISE OF THE WEEK-#3
Updated: Sep 18
THE LEAN, FALL, SPRINT SERIES....
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I figured rather than address each video progression individually through captions I'd just start now. These are all pretty straightforward drills that offer the benefit of strong projection and horizontal displacement which are critical to start speed and acceleration. Moreover, they teach pre-tension before starting, increase neural drive, RFD, and explosiveness to name a few.
It's no secret at this point that science is not a big proponent of trying to improve sprinting technique with individual non-sprint based drills, contrary to everlasting popular belief. For example, A and B Skips, and straight leg bounds do not improve speed very effectively, especially compared to other exercises. 1 2 3 Is there anything inherently wrong with practicing these plyometrics and rhythm drills? Absolutely not. Sub-maximal warm up and activation exercises can offer some potential benefit according to Dr. Contreras, but they are not going to fix your technique and make you faster than you already are, unfortunately.
Positional Starts Decrease Boredom and Stagnancy
I'm sure that you've noticed the tendency for motivation and effort levels to drop on occasion with the same standard plyo-step, split stance, prone, assisted sprint, and block stance start variations. To be frank, I'm not really sure how well various start positions truly carryover to initial acceleration times, and how they compare to other proven speed and power methods (i.e. olympic lifts, jump squats, plyometrics, and sleds). One of the main benefits I've witnessed over the years with the aforementioned drills is a little spark or elevation in effort trying something different that is practical at the same time. And there is nothing wrong with a boost in adrenaline, awareness, and focus to boot.
SCIENTIFIC REFERENCES:
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