Coach Pat O’Connor performs quick feet drills in order to show the relevance between footwork and cross country training.
Pat O’Connor: Hi, I’m coach Pat O’Connor here with CoachUp. Another important form drill or efficiency drill is quick feet. You don’t want your foot to have contact with the ground for more than one second. By doing quick feet we can improve the stride frequency when one fatigues during a race.
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The basic alignment of a 3-4 defense applies to the front seven defenders. It consists of three down lineman and four linebackers. Gap assignments vary
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