To perform the RSC Broad Jumps athletes will need a Reactive Stretch Cord, partner, and 4 Speed and Agility Cones. Space the 4 cones at a challenging distance, in a straight line. Attach the D Ring to the front of the Adjustable Belt. Partners will stand behind athletes and add resistance as they jump from cone to cone. Complete 4-6 resisted broad jumps before rotating to assisted broad jumps. For assisted broad jumps partners will stand in front of the athlete and actively pull the athlete as they jump from cone to cone. Complete 4-6 assisted broad jumps.
To complete the Conditioning Sprints and the Recovery Sprints athletes will need 2-4 Speed and Agility Cones, a Reactive Stretch Cord, and a partner. To begin the Conditioning Sprints athletes will attach the D Ring to the front of the Adjustable Belt and lie down on the ground as the partner stands in front of the athletes with the Reactive Stretch Cord pulled so there is no slack. The cones for the sprints should be placed at a distance which is relevant to the athletes sport (football place the cones 20-60 yards apart, baseball mimic base placement with 90 feet of distance between cones). Athletes will quickly stand up and sprint to the end of the cone set up. Once athletes begin their sprint partners will move with the athlete, adding assistance and forcing the athlete to move faster than normal. Perform 6-8 resisted sets of the drill allowing 30-90 seconds of rest between sets.
For the Recovery Sprints athletes will move into a standing position where their partner is standing to the side of the athlete and the D Ring has been moved to the side closest to the partner. On a verbal cue athletes will sprint through the cone set up. Partners will be adding resistance just as in the previous drill. Complete 6-8 resisted sets of the sprints, alternating which side the athlete opens up and sprints from. Take 30-90 seconds of rest between sets.
For the final sprinting portion athletes will again lie on the ground, but face away from their partner. Athletes will quickly get up, turn, and sprint through the cone set up. Partners will be adding assistance for the drill. Complete 6-8 resisted sets of the drill, alternating which way the athlete turns as they come up and move into their sprint. Take 30-90 seconds of rest between sets.
For the abdominal portion of the exercise routine athletes will need a Reactive Stretch Cord and a partner. Athletes will first perform the RSC Power Turns by placing their hands shoulder width apart, and grasp the Anchor Strap with their outside hand and the Reactive Stretch Cord with their inside hand. Partner will stand 8-15 feet away from the athlete and place the Adjustable Belt around their waist. Partners will stand to the side of the athlete as they powerfully turn and “punch” with their back hand. Remember to rotate the hips and “squish the bug” with their back foot so the back hip fully rotates. Perform 6-8 sets of 15-20 seconds, rotating sides, and allowing 45-90 seconds of rest between sets.
For the final exercise athletes will slide the D Ring to the side of the Adjustable Belt, come into the upward phase of a pushup, as their partner stands to the side of them. Athletes will simultaneously move hands and feet as they perform 4-5 “slides” away from their partner and then 4-5 slides back toward their partner. Complete 4-6 resisted and assisted reps, alternating from which side the drill is performed.
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