1. Take 4 poles or 4 cones. Place two poles or cones at one end, 10 metres apart and then place the other two poles or cones at a distance of 10 metres in the same way as the first one.
2. Take one 2 kg bouncing medicine ball. You can take 3 or 4 kg ball for stronger persons.
While rotating the torso and then at the time of releasing the medicine ball maintain a tall hip position. The ankle, knee and the hip remain extended which is called triple extension. This will help in initiating the force.
The epicenter of force production is the torso or to put it simply the mid section. Do not think that the strength of the shoulder will do all the work.
Make sure the entire task of setting up from the bottom at the lunge position to releasing the medicine ball at the shoulder level is performed with speed.
Then explode and burst off the block during the 10 metre sprint.
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