The Parisi Speed School was founded on several different pillars of athlete education, but the 5 points of success consists of the most fundamental of these ideas.
If you want your athlete to move quickly, efficiently, and safely, these 5 concepts are the place to start.
Toes up: Dorsiflexion at the ankle
Ankle dorsiflexion is your body’s ability to keep your foot at a perpendicular angle to your shin during a sprint. If you can keep your ankle stiff on ground impact, your foot will act as a loaded spring and help you apply force faster off the ground.
We use a lot of drills to train ankle dorsiflexion because it is pivotal to speed.
Drills to train “Toes up” at home:
Low pogo jumps
High pogo jumps
Advanced (Train with your coach):
Proper arm action: From shoulder joint
At Parisi, one of the first things your athlete will learn is that arm action is critical to speed. The faster your arms move, the faster your legs go. We teach a few main points for proper arm action:
Elbow joint at 90 degrees
Move your hands from the front of your chin to the back pocket
Rotate at the shoulder
Hammer the arm backward
Hands open and extended
As the arm action moves smoothly without tension, athletes should focus 100% of their energy on hammering the hands and elbows backward aggressively on each stride. The stored elastic energy in the tendons and fascia will help perform the forward motion naturally. Proper arm action will increase an athlete’s force application and stride frequency.
Drills to train “Arm action” at home:
Arm action drill
Opposite arm, opposite leg relationship
The opposite arm, opposite leg relationship helps athletes develop a fundamental locomotor pattern called contralateral movement. When performed correctly, the extension of one hip is met with an opposing movement from the other side of the core. Stride frequency and arm action are directly tied to a contralateral relationship.
Drills to train “Opposite arm, opposite leg” at home:
Landing position: Knees bent, strong back
Landing from a jump, regardless of how far you got off the ground, is a critical skill for athletes. Proper jump mechanics can lead to athletic success, while poor landing technique can place an athlete at risk for both poor performance and injury.
When landing, an athlete must sit back and lower their center of gravity placing the shoulders over their knees and ankles. Upon landing softly, the feet are shoulder-width apart to absorb the ground forces correctly. When using this technique, the legs will be in position to powerfully move in any direction and prevent injury.
Drills to train “Landing position” at home:
Deceleration: Low center of gravity
Every athlete must know how to slow down and stop correctly. Without proper deceleration technique, an athlete is at risk for poor performance and potential injury.
When decelerating, an athlete must lower their center of gravity, keep their chest over their knees, maintain a wide base of support, and use soft foot contacts. When using this technique, the legs will be in position to powerfully move in any direction and prevent injury. This form must be used every time the athlete is slowing down.
Deceleration is often best trained with a coach instructing the athlete on how to maintain their speed as long as possible before coming to a safe stop.
If you have any questions about the Parisi 5 Points of Success and how they can benefit your athlete, as always, Contact Us!