QUICKNESS DRILL 4

TURN-ONS

Turn-Ons, here we want to go from a relaxed jog to as fast as we can move the feet. It's two yards slow, two yards fast, two yards slow, two yards fast. You're going ten yards, very simple. Relax, turn on the speed; relax, turn on the speed. We want to have quick feet by relaxing and bouncing, popping off the ground.

Next, let's do the same thing but skipping. Start slow, get your rhythm and then speed up. Go back to slow and then fast. Change the speed, that's why they're called Turn-Ons, you turn on, you turn off; turn on, turn off, this challenges your neuromuscular system to fire when you say, Go!

You're in control, you have the gas-paddle, hit it when you want it, take it off when you don't.

TURN-ONS DETAILS

• Use a 10 yard distance (3 turn-ons in that distance)
• Down & Back = 1 repetition
• Complete 2-3 sets of 2-3 repetitions