Explosive First Step
Falling start drill.
Teaching clip
Watch. Copy. Own it.
Watch the full move with coach VO and captions. Then smash five reps.
- Stand tallFeet under your hips at the start cone. Up on the balls of your feet. Arms ready.Ready
- LeanTip from your ankles. Stay stiff like a plank. Head, hips and heels in one line.1 beat
- FallKeep tipping until you feel you will tip over. Do not catch it early.Hold
- PunchPunch one knee forward. Push the ground back hard. Arms pump cheek to pocket.Explosive
- GoSprint through the five metre cone. Walk back slowly. That is one rep.5 m
- One straight line
- Knee punches forward
- Push the ground back
Why it matters
Most races to the ball are won in the first two steps. Bigger players have size. You can have the faster start. This drill teaches a strong forward lean and a hard push into the ground.
Speed and strength in one move
- 5great reps
- 5 msprint
- Walkback to rest
- 3 minin the main block
How to do it
1Stand tall
2Lean
3Fall
4Punch
5Go
Stand tall
Feet under your hips at the start cone. Up on the balls of your feet. Arms ready.
Lean
Tip forward from your ankles. Stay stiff like a plank, head to heels.
Fall
Keep leaning until you feel you are about to fall. Do not catch it early.
Punch and push
Punch one knee forward and push the ground back hard. Arms pump, cheek to pocket.
Go
Sprint through the 5 metre cone. Walk back slowly. That is one rep.
Do’s
- Keep one straight lineHead, hips and heels all in a row as you lean.
- Push the ground backYour back foot drives the ground away. That is the power.
- Pump your arms hardCheek to pocket. Fast arms make fast legs.
Don’ts
- Don’t bend at the waistBum sticking out breaks the line and kills the push.
- Don’t step backwards firstNo little stutter step. Every step goes forward.
- Don’t pop up tall too soonStay low and leaning for your first three steps.