b) Butt Kicks
Objective: Establish an active recovery during
the recovery phase
Set-up and Instructions: Cover a distance of 20
yards at a time by bringing the knee upwards
and at the same time swinging the lower leg
backwards until the heel of the foot touches the
buttocks (Figure 4.10).
Coaching Points: The knee should be lifted
powerfully in a forward and upward direction.
The heel should be brought upwards at the same
time of the knee lift. The angle between the
lower leg and the thigh should be very small.
Foot contact with the ground should be on the
balls of the feet and under the hips. The torso
should be kept erect throughout the motion.
Figure 4.10 Butt Kicksc) Pull-Throughs
Objective: Establish an effective leg cycle and
powerful foot striking action.
Set-up and Instructions: After bringing the
knee upwards, extend the lower leg in front of
you (as if hurdling) and then bring the leg down
in a powerful motion (Figure 4.11). Cover a
distance of 20 yards at a time using this motion.
Coaching Points: The motion starts with a knee
lift and then a fast extension of the leg at the
knee. Foot contact with the ground should be
powerful and in a back and downwards
direction. Contact should on the balls of the feet
and under the hips. A pull-through motion
occurs after ground contact. The torso should be
kept erect throughout the motion.
Figure 4.11 Pull-Throughs