Triphasic Standing Horizontal Hip Variations Coaching Points-Posterior Chain Series 8.0
Method Created 2022
3-Time Olympian and 6 Time World Champion Performing the YURI
Unleash Your Speed Potential with Triphasic Standing Horizontal Hip Variations
Triphasic Training Method 15
Introduction:
In a recent video titled “Triphasic Standing Horizontal Hip Variations Coaching Points – Posterior Chain Series 8.0,” an exercise is presented that promises to revolutionize speed and running performance. This exercise, known as the triphasic standing horizontal hip variation, is touted as the most transferable speed exercise in the weight room, with exceptional carryover to running. Let’s delve into the main points of this innovative workout.
The Exercise:
The triphasic standing horizontal hip variation consists of three-foot positions: pull, thrust, and drive. Each foot position mimics specific phases of the running motion and plays a crucial role in maximizing the exercise’s effectiveness.
Pull Position:
Starting with the front foot in a pulling position, the exercise replicates an early foot strike. By focusing on pulling harder while the foot is in the air, athletes can enhance their foot strike mechanics, ensuring proper propulsion in the forward phase of running.
Thrust Position:
Moving to the thrust position, the foot is placed slightly farther back. This foot placement mirrors a neutral foot position during running. Athletes are encouraged to drive their hips forward, creating a powerful snap at the end of the movement. Timing and coordination are key to mastering this position.
Drive Position:
In the drive position, the foot is positioned even farther back. Athletes aim to push off forcefully, generating maximum propulsion. Finishing with the heel at 12 o’clock while applying force through the big toe is the desired outcome. Coaches emphasize that the drive position offers great benefits for speed enhancement.
Coaching Points and Technique:
Throughout the video, the presenter provides important coaching points to ensure the exercise’s proper execution. These include maintaining hip projection, alternating supination and pronation of the hands to align with the cross-crawl concept, and utilizing band tension to control the speed of movements.
Additional Considerations:
The video also touches upon integrating yielding isometrics into the exercise, emphasizing their role in the strength, eccentric, and isometric phases. Furthermore, the presenter offers solutions for common limitations, such as ankle and hip restrictions, through specific resets.
Applicability and Benefits:
While the exercise may not have a substantial impact on elite sprinters, it is highly regarded for its effectiveness in improving speed among athletes outside the world-class Sprinter category. Coaches find that non-world-class athletes can benefit from higher training volumes, which sets this exercise apart from traditional approaches. The benefits of this exercise work for many professional athletes.
Conclusion:
The triphasic standing horizontal hip variation presents a groundbreaking opportunity for athletes looking to unlock their speed potential. By implementing the three-foot positions and following the essential coaching points, athletes can improve their running mechanics and enhance their performance on the track or field. Coaches are encouraged to explore this exercise as a valuable addition to their training programs.
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