The athlete practices resistance training by sprinting 45 yards while being held back, then sprints 20 yards explosively, aiming to feel like they are being “shot out of a cannon.” They use the step-over technique and apply strong force to the ground. Afterward, the athlete performs a lateral shuffle for 45 yards before sprinting 20 yards, focusing on keeping the elbow close to the body and driving off the inside leg when changing direction.
