A Faster First Step in Sports

To run fast, you have to train fast. This drill, combined with running sprints three times a week, will train your central nervous system to respond to quick movements. How to do it: Imagine a large X on the floor and stand in the middle of it with your feet pointing at a 45-degree angle toward the top left of the X. Keep your shoulders facing forward as you rotate your hips and feet back and forth toward each end of the X. To counterbalance the movement, shift your arms to the right when your hips rotate left, and vice versa. Rotate back and forth for 6 seconds at the start of each sprint.


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