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: Vertical Jump / 90° Crossover to Linear Sprint

• Set up 3 cones, in a straight line, 5 yds apart
• Start in an Athletic Position directly behind the center cone
• Vertical Jump, and then land, to reenforce and properly preload Athletic Position
• The lateral directional choice is either predetermined or by verbal command
• Upon landing, you can either:
  • Pause, followed by a Lateral Crossover Bound into a 5 yd Linear Sprint
  • Or, perform a Jump Cut into a Lateral Crossover Bound followed by a 5 yd Linear Sprint
• Stop at the completion of the sprint by breaking down into proper Athletic Position