Before you go. You'll notice these drills start to resemble accelerating, in running. If you'd like a masterclass in running, check out a recent masterclass that Lance Walker did for me, called "Max Velocity Training for Physios".
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A whole body movement exploration for pre-training and pre-competition.
In standing, flex on hip, grab it and pull it high, maintaining tall posture. Step out into a lunge with the right foot. Grab the right foot by right hand, place the left hand alongside it, shoulder-width apart. On exhalation, lunge further into a stretch. Keep the back knee off the ground. Take the right hand off the foot and twist the trunk towards the front foot, raising the right hand towards the ceiling, reaching vertically. Return to the ground with both hands down, then shift weight backwards to create a stretch on the front leg, then step up to the start position and repeat on the other side.
I use this drill as a supplement, to activate anterior core whilst stimulating the hip drive required for acceleration.
Linear and lateral movement drills can be used as knee rehab drills. My athlete is a Shanghai Womens Handball Professional with clinical lateral meniscus lesion of the right knee which did not clearly appear on MRI. The Chinese MRI report included femoral and tibial bone bruising, although I couldn't see it on the MRI, so she's being rehabilitated and treated based on clinical signs and symptoms. (Background song - Art vs Science "Friend in the field" & Ben Harper's "Fight for your mind" - they kind of sum up being a sports physiotherapist in China.
When a runner's trunk and pelvis position breaks down, send them back to the wall to assist stability. Cue them to press into the wall, which provides compression sensation to the mechanoreceptors in the spine, via the upper limb. This causes reflex stabilisation, permitting better mobilisation of the lower limb.
Maintain an isometric stance on the ground.
Start with isometric holds (great for achilles rehab) for 10-15 seconds.
Progress to alternating march.
Then to quick switches.
Add a "load and lift" - also part of achilles rehab (except for those who don't tolerate load at length), to check for single leg triple flexion force absorption competency - a great acceleration mechanics drill.
To drill acceleration mechanics