Dynamic Warm-up
Perform each drill over 10 yards; repeat.
Richesson: This specific warm-up focuses on increasing their hip separation and mobility. The larger the range of motion of their strides, the more power they can put into the ground.
Lunge with Elbow to Instep and Extension
Step forward into lunge position with right foot. Lower chest until right forearm touches floor inside right foot. Straighten right leg. Repeat on left leg.
Inchworm
Beginning in push-up position, walk feet toward hands keeping legs straight. Walk hands out until you are back in push-up position. Repeat.
Single-Leg Anterior Reach
Step onto right foot and hinge at waist until left leg and chest are parallel to ground. Extend left arm. Repeat on left leg.
Straight Leg March
Keeping legs straight, kick them up to shoulder level in walking, alternating fashion.
High-Knee March
Perform high knees in slow controlled manner, holding each high-knee position for full second.
Rapid High Knees
Perform high knees quickly.
Power Circuit
Perform following three exercises as circuit. Rest after completing full cycle.
Single-Leg Keiser Squat
• Assume position under Keiser Squat Machine, balancing on right leg
• Keeping left foot elevated behind you, drive hips back and squat down
• Keeping right knee directly above foot, hold low position for full second
• Explode forward and up, driving left knee up until you reach full extension with right leg
• Hold extended position for full second; repeat for specified reps
• Perform set on opposite side
Sets/Reps: 1x5, 2x3 each leg
Variation (right): If Keiser equipment is unavailable, perform drill with partner applying tension behind you with bungee cord.
Coaching Points: Keep good posture, and focus on getting full hip extension at the top. As you lower, make sure to keep your knee over your foot so you have a good angle from which to drive.
Richesson: Once we’ve improved hip range of motion and stride length with the warm-up, we work on putting power into the ground. This simulates the first steps of the 40, and it helps them become as explosive as possible with those steps. We hold the bottom position, because in the 40 they have to explode out of a completely static, stopped position with their front leg.
Partner Quad/Hip Flexor Stretch
• Lie on stomach on training table
• Keeping abdomen and hips against table, assist partner as s/he raises right heel toward your butt
• Partner applies pressure at point of tension for one second; then relax
• Repeat for specified reps
• Perform set on opposite leg
Sets/Reps: 3x8-10 each leg
Richesson: This increases flexibility in the quad and hip flexors. It’s a dynamic, active isolation stretch. Symmetry within an athlete is important; so if one side is tighter than the other, focus on that side a little more.
Physioball Leg Raise
• Lie so lower back is on physioball, holding onto stable object behind head
• Keeping legs bent 90 degrees, lower them with control until feet nearly touch floor
• Raise legs and curl body to bring knees above chest
• Repeat for specified reps
Sets/Reps: 3x10-15
Coaching Points: Keep movement slow and controlled to avoid relying on momentum.
Richesson: This strengthens the hip flexors and lower abdominals. In absolute speed, you need this strength to hold the proper sprinting posture. A lot of guys are weak there, so they break down after 20 yards.
Speed Work
Explosive Starts
• Assume single-leg stance with forward body lean and off leg elevated behind
• Bend balancing knee; hold position for full second
• Keeping head down and chest low, explode out by driving off leg
• Stay low and accelerate for 15 yards
• After three reps on each leg, perform three 40 starts
Coaching Points: Load front leg by pressing heel toward ground. Keep head down and focus on quick, powerful arm swings.
Richesson: This is a progression based on stability; we are trying to give them the ability to hold that posture. We want them to be able to generate power from that loaded position. If they can’t hold the single-leg position, they will greatly limit their explosion.
Recovery
Foam Rolling
Use foam roller on each muscle group in the lower body and back for 30 seconds.
Richesson: We ask these guys to train up to 14 times a week. We push them hard, so we have to help them recover. Sometimes there is scarification present, so we use the foam roll to work out some of that stress and get them ready for the next workout.
AP’s Technique
Performing the bench test requires rhythm and proper breathing. If you are aiming for 20 reps, try to get the first 10 to 12 in one breath, the next 3 to 5 in another, then finish up with one breath per rep. Holding air in your chest gives you more stability in the upper body and makes your strokes shorter—meaning you move the bar a shorter distance.”
Stabilize with AP
Isometric Holds
• Assume push-up position, hold for specified time
• After brief rest, assume push-up position and lower halfway; hold position for specified time
• After a brief rest, assume push-up position and lower until chest is just above floor; hold position for specified time
Sets/Reps: 1 x 30-60 seconds each position
The payoff: Improves shoulder stability, strength and endurance through range of motion
The wisdom: “If Michael Huff aims for 25 reps, his chest and shoulders will be on fire by the time he reaches 18 or 19 reps. So we work on his ability to last longer and deal with the high reps. Strengthening and stabilizing his shoulders accomplishes that.”