Plank Start 

This drill is for any athlete that sprints. It develops the following:

Acceleration: Force application and coordination for a powerful start

Proper sprint mechanics
Produce and apply forward forces quickly
Effective and efficient movement

Cues: 

      Feet:

            Straight up and down

      Legs: 

            Fully extended

Set: Power leg moves forward (toe to mid foot touching the ground)

      Hands: 

            Start: Pointed forward 

      Arms: 

            Straight up; shoulders above wrists

Benefits: 

Body stability
Coordination of movement
Force applied in the right direction
Force applied at the right time

Reps: 

      1x5 reps 

*For the first four sessions, have athletes do three walkthroughs 

before doing reps at full speed