This video demonstrates some of the exercises discussed by John Geist in the Q&A from T&C's November 2009 issue.

This video demonstrates some of the exercises discussed by John Geist in the Q&A from T&C's November 2009 issue.

This video demonstrates some of the exercises discussed by John Geist in the Q&A from T&C's November 2009 issue.

Using a squat rack, the athlete starts with the weight of the bar on their back and places their mid-foot (the point where the arch begins) directly in line with the front of the rack. The athlete squats as low as they can while maintaining contact with the rack on both the descent and ascent of the motion. They concentrate on getting lower in each repetition, and aim to produce a controlled movement pattern with a 3-2-1 tempo (3-count down, 2-count pause, 1-count up).

The galloping athlete should contact the ground with their lead foot positioned directly underneath their hip. As the foot touches down, the weight should be on the mid-foot region and the hip on the releasing side should extend, thus generating force through the weight shift.

For walks, the athlete takes steps with their legs locked and ankles flexed. This way, the heel touches the ground first, releasing the hip. By engaging the hip and ankle, the athlete learns to push through the foot, a skill that requires the heel and mid-foot of the same leg to work together. The snaps exercise is performed the same way, but incorporates snapping the flexed ankle and bringing the mid-foot into contact with the ground in a linear pattern. Unlike in the walks, the heel doesn’t touch the ground during snaps.

From an athletic position—feet hip-width apart, knees slightly bent but not in front of the toes, hips back, back flat, and chest up—the athlete moves in one direction and pushes their opposite foot (left foot for rightward movement, right foot for leftward movement) at a 45 degree angle. When the foot pushes, it should not drag behind, but rather fire underneath the hip explosively so the athlete is already prepared to fire the other foot, creating a zig-zag pattern.

From a hip-width stance, the athlete should push with the majority of the weight on the outside of the foot. This position promotes a proper athletic stance while also preventing internal rotation at the knee, which puts undue stress on the knee and hip joints. With the weight on the outer part of the foot, the larger musculature of the hips is the primary actor in executing the movement.

The athlete sprints 10 yards, beginning to decelerate by chopping the feet and firing the hamstrings three to four feet from the cone. They plant the right foot next to the cone, lower the body slightly, keep the hip directly above the plant foot, and shift their weight from the right to the left foot in a pushing motion. Simultaneously, they turn the left foot to change direction, and then sprint back to the starting spot.

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To download an order form for the full-length Prevent Injury and Enhance Performance (PEP) DVD, click here.

To download an order form for the full-length Prevent Injury and Enhance Performance (PEP) DVD, click here.

To download an order form for the full-length Prevent Injury and Enhance Performance (PEP) DVD, click here.

Paul Chek, HHP, NMT, teaches teaches a series of cable wood chops in this excerpt from “Scientific Core Conditioning." Click here for more information.

Paul Chek, HHP, NMT, teaches combines sit-ups and medicine ball tossing in this excerpt from “Scientific Core Conditioning."

Paul Chek, HHP, NMT, demonstrates the Swiss ball squat in this excerpt from "Strong N Stable: Swiss Ball Weight Training."

Paul Chek, HHP, NMT, provides exercises that combine medicine balls and Swiss balls in this excerpt from "Strong N Stable: Swiss Ball Weight Training."

Paul Chek, HHP, NMT, instructs in this excerpt from "Strong N Stable: Swiss Ball Weight Training."

Explosive floor-based Tornado ball workout exercises by Paul Chek, HHP, NMT. Excerpt is from “Tornado Ball Exercises.”

A technical breakdown of the properties and features of the Tornado Ball from Paul Chek, HHP, NMT. Chek is an expert in the field of holistic health and corrective and high-performance exercise.

Against-the-wall Tornado Ball rotator cuff and PNF movement exercises from Paul Chek, HHP, NMT. Chek is an expert in the field of holistic health and corrective and high-performance exercise.

This explosive leg lowering drill is for athletes with advanced lower abdominal strength. It is an excerpt from “Scientific Core Conditioning" by Paul Chek, HHP, NMT.

Total-body training techniques by Allen Hedrick, CSCS*D, Head Coach of Strength and Conditioning, U.S. Air Force Academy. This excerpt is from Strength for Sports Performance.

Lower-body training techniques by Allen Hedrick, CSCS*D, Head Coach of Strength and Conditioning, U.S. Air Force Academy. This excerpt is from “Strength for Sports Performance.”

Power base-training techniques by Jay Shiner, Strength and Conditioning Coordinator, Baltimore Orioles and Tim Bishop, Strength and Conditioning Coach, Baltimore Orioles. This excerpt is from “Power for Sports Performance.”