Speed Pull Throughs

Whippany, New Jersey-- Speed Pull Throughs are powered with speed by Chuck Mound driven by the Speed in a Box App from the Birthplace of Speed Training. Speed Pull throughs are a great way to improve your groin muscles while improving speed, quickness and balance.
A good way to think about performing this drill is like ice skating. Begin with your knees slightly bent and bring your right heel to you left heel pointing your toe forward then up and out. Repeat this motion from your right leg to your left leg. Transfer your weight from right to left. As you get better you can take bigger steps. Perform this drill 2 sets small and 2 sets big steps.

Nicolette Dunbar earned 4 Mound System Points with this lesson. Tapp the App at www.Speedinaboxapp.com

Oblique Turns for Speed

Whippany, New Jersey- Oblique Turns for Speed is presented with by Chuck Mound the Birthplace of Speed Training teaching oblique speed and power with Speed in a Box App with the App Broadcasting Company. This Mound System lesson will improve flexibility and range of motion of your hips and obliques. With throwing events in Track and Field, you can gain more distance to your throws by improving your range of motion of your hips. 

From a standing position bring your elbows up to shoulder height. With your arms bent at 90 degrees with your palms facing the ground. This is a good position to start with because it keeps all of your major body angles in alignment. Keep your eyes and head facing forward with a arms up begin to turn from your obliques starting going toward your left. This will bring your right shoulder under your chin. Bring to where you feel the stretch in your obliques. Hold for 30 seconds the repeat the same technique to your left side.

Nicolette Dunbar earned 4 Mound System Points with this lesson.

Speed Timing Combos

Speed Training Combos

Whippany, New Jersey -- Speed Timing Combos is presented by Chuck Mound the Birthplace of Speed Training driven by Salerno Duane of Randolph. Speed Timing Combos will help improve your acceleration by changing your speed patterns that you are using. Set up 4 cones spaced out 15 yards apart. Each Speed zone will represent a different speed pattern that you will change to. You want to improve your ability to change movements and perform those movements at different speeds. Use the different patterns that were presented in the earlier lesson. Select from Single Leg Right, Single Leg Left, Stride Reach Outs, Speed Burst and Jog. 

Dunbar Speed Notes include improving your ability to get a greater range of motion with your Hip Flexors and Hamstrings.

Nicolette Dunbar received 3.5 Mound System Points for this lesson. Add your Total MSPs.

Tapp the App for Chuck Mound Speed in a Box App to learn how to Run Fast.  

Single Leg Speed

Single Leg Speed

Whippany, New Jersey -- Single Leg Speed is presented by Chuck Mound the Birthplace of Speed Training driven by Salerno Duane of Randolph. Single Leg Speed drills are to help improve speed balance, timing and coordination. You will perform these drills to start in a slow and controlled pace to improve and keep your form at a high level. Begin with your Right Foot on the ground and your left leg up with your Upper Body Mechanics with proper Cue Points. Slowly bring your left leg to the ground and let the ball of the foot push off the ground. This should create enough power and force to drive and drag your right leg which needs to be locked. Repeat every 1-2 seconds bringing your heel through and reaching forward for 10-15 yards. You want to reach and extend and pull through. Repeat with your Left Leg.

Dunbar Speed Notes include improving your ability to get a greater range of motion with your Hip Flexors and Hamstrings.
Nicolette Dunbar received 3.5 Mound System Points for this lesson.

Tapp the App for Chuck Mound Speed in a Box App to learn how to Run Fast.