The first thing I want us to look at is Dorsey flexion of the ankle. What this means is loading the ankle while the foot is off the ground or what we call recovery time. Push off is called plan reflection. We get good push off the ground. From there we load the ankle, we pull the toe up toward the shin, loading the ankle so that it is ready to explode as soon as the foot touches the ground.
Second thing I want us to think about is posture. We do not want our athletes to have bad posture during performance so we want to reinforce good posture during practice. Do not roll the shoulders and look down toward the feet. Keep the head and chest up being a good, tall athlete. Even in lateral movement skills, we want to have a good base with good posture as we do those skills. We do not ever want to get in a habit of allowing gravity to pull us one direction or another contradictory to what we are trying to do.
The third thing I want to focus on is our arms. Our arms are free speed and body control. Too many times, we see athletes in performance get their arms away from their body. And this is to try and create stability but when we keep those arms in tight, and we use them specifically to generate force and help move the body, we can have greater athletic performance in terms of speed and explosiveness, agility, quickness, all the great expressions of athletic performance.
The fourth key that we want to focus on and technique is our hips. Our hips initiate all of our movements not our feet. Hip control is the key, hip speed is the key. We concentrate on moving the feet through our hips not our hips through our feet.