• Assume position under Keiser Squat Machine, balancing on right leg
• Keeping left foot elevated behind you, drive hips back and squat down
• Keeping right knee directly above foot, hold low position for full second
• Explode forward and up, driving left knee up until you reach full extension with right leg
• Hold extended position for full second; repeat for specified reps
• Perform set on opposite side

Sets/Reps: 1x5, 2x3 each leg

Variation (right): If Keiser equipment is unavailable, perform drill with partner applying tension behind you with bungee cord.

Coaching Points: Keep good posture, and focus on getting full hip extension at the top. As you lower, make sure to keep your knee over your foot so you have a good angle from which to drive.

Richesson: Once we’ve improved hip range of motion and stride length with the warm-up, we work on putting power into the ground. This simulates the first steps of the 40, and it helps them become as explosive as possible with those steps. We hold the bottom position, because in the 40 they have to explode out of a completely static, stopped position with their front leg.