2-Minute Drill: Core Bracing

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The Play: Core Bracing

The Purpose: A bracing drill to help athletes learn to hold their breath effectively and improve 40-Yard Dash times.

Pre-Snap Read: The stronger an athlete can brace the core, by holding the breath, the faster the limbs can fire. Proximal stiffness creates distal speed. Abdominal pressure allows for more strength recruitment.

Performance: A five-second quick step with the athlete standing tall and holding their breath. The air is held the whole time and the arms and legs are moving as fast as possible.

Post-Drill Analysis: How was the quick step technique? Was the athlete popping off the ground? Did the athlete maintain a neutral spine? Did the athlete remain tall through the chest?