CENTER OF GRAVITY (C.O.G.) / BASE OF STANCE (B.O.S.) SPRINTS

Our COG / BOS Sprints are entry level Transition Sprints designed to help younger athletes control their center of gravity relative to their base of stance. Typically, as an athlete decelerates, the lower their center of gravity and widen the Base of Stance to prepare for a stop, and possible change of direction. Our deceleration training, stopping after every sprint of drill frequently addresses these issues. Now we add another layer by preparing the athlete to also change direction. Either predetermined, by command, or in a competitive situation reactive to another player. As a player learns better body control, adding a directional change which is undetermined until command, can really challenge a player, and teach them not to guess. We incorporate these Sprints to all age off season programs.

COG / BOS Sprints: Crossover Bound / 90° Crossover Run

• Set up 2 cones, 5 yds apart
• Start in an Athletic Position between the two cones
• Begin with a Crossover Bound. Lateral direction is either predetermined of by verbal command
• Then you can either:
  • Pause, followed by a Crossover Bound into a 5 yd Crossover Run
  • Or, Jump Cut into another Crossover bound followed by a 5 yd Crossover Run
• Stop at the completion of the sprint by breaking down laterally into proper Athletic Position