These exercises will build further upon the previous exercises listed below. So if you have not watched them, check them out first.
Part 1: https://youtu.be/ikGkgWFh4fA
Part 2: https://youtu.be/LONKdUZ6Mao
In part 3 we include two exercises that start to incorporate reactiveness into the exercise. The hop prior to starting will initiate the stretch shortening cycle upon landing to start working the elastic component of the achilles as well as up the chain to initiate a sprint. By performing this in both the forward and lateral start postures it teaches the athlete how to really push off and get into the drive phase of acceleration. Using the bounce is another way to facilitate proper angles while working on strength and power eventually needed later on from a 3 point start.
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