WANT TO SPRINT FAST, JUMP FURTHER??? THEN YOU NEED THESE HIGH POWER HIP DRILLS

Video Time-line
0.00min Intro - this is a follow-up video to last week's one - which also focussed on the hips ( • SPRINT FASTER: HEEL RE... ) - but this one also focusses on hip extension (more of a take-off movement)..
We will follow a session and you will be able to see the drills and the progressions.
0.24sec: As usual we start with what I call "basic drills". You'll see some in place leg cycles ("front to back") and a new one which I developed which is a sort of over-speed version.
This block of training (Block 3) is all about sharpening up for the indoor season.
1.02min: Unit 2: Here I introduce more dynamic options where the focus is on moving forwards. You'll see free leg landing drills. These can be used for long and triple jump take-off development but here their purpose is a focus on hip swing and getting hip extension.
Note: You want your exercises to transfer to stimulate and potentiate each other across the workout.
You'll see variation amongst the jumpers - some are able to get more hip extension than others.
2.24min: Techncial tips for the free leg landing take-offs
Some of the quad dominant jumpers are able to get less extension.
2.40min: Application to the long jump and the triple jump
I explain why the drills shown will help take-off speed for the long and triple jump, for example. I also note a transference to gaining greater sprint speed.
3.10min: 2 take-offs-step-two take-offs free leg landing drill
We have been developing this drill since the start of the new training year and it has often been done down hill (as also shown). It's all about transferring those gains into jumping and sprinting from the previous training blocks.
Note: an additional benefit of this drill is that it also works the penultimate step for the long jump - that quick transition between steps two to one.
4.01min: After a couple of build-up runs we then did some technique work. I believe that the session structure enabled the jumpers to get some good powerful hip drives into their long and triple jumps.
4.36min Summing up
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4.48min: Intended follow-up on Weight Training Transfer video: • WEIGHT TRAINING HAS LI...
There were many questions on this which I will anser - so don't worry!
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[@starcp44]

My athletes named me “mexican sheppard”. Your are a great coach!

[@Johnshepherdtrackcoach]

Ha! Gracias! All the best

[@vivinvincent692]

cheers coach. 🍻

[@androod6211]

Would ankle weights help with the in-place drills? Both with unassisted overspeed, and recovery strength.

[@Johnshepherdtrackcoach]

Potentially - the weight would have to be returned as well - unlike with the drill shown in the video the acceleration would continue through the recovery phase. If you had an ankle weight the weight could act as a bit of a brake on the recovery.
I think there would be positives though for trying these and similar movements with ankle weights - but the effects could be slightly different.
Wearable resistance such as that made by LilaExogen, offers another option.