PUNCH: The New Push!

For years I have heard coaches use the term "Push" when trying to get athletes to move more explosively. "Push off your feet!" Sounds familiar right? Well that;s fine and all for average athletes, but if you really want speed, who doesn't, then you need to start replacing the word "push" with the action word of "punch." Here is why: pushing the ground away can/will make your feet spend a longer time of the ground, thus reducing speed. By using the power phrase of "punch," you will drive more force through the ground, while having your feet feel more spring-like. 

To feel what I am talking about, simply perform 5 reps on a jump rope saying "push" as you land then perform 5 reps saying "punch" right before your feet contact the ground. No, seriously try it! That is what every cut, acceleration and change of direction needs to feel like. One other coaching cue that is vital to this term of "punching" is to shift your center of gravity away from your heels and forward (or any other angle). So to feel this, Sprint 2 steps (from a standing position), then sprint 2 steps saying "Punch-Punch" after you first fall forward with your heels off the ground. You are now quicker! 

Don't waist your talent, release your inner athlete by getting StrongerQuicker! 

Written By: Ryan Bishel, BA, PES

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