In the world of speed training, there is one exercise that stands out above the rest: the Triphasic Standing Horizontal Hip Variation. This exercise has proven to be incredibly effective in improving running speed, making it a must-have in any athlete’s training routine. In this article, we will delve into the key coaching points of this exercise and explore its tremendous benefits for athletes looking to enhance their speed.
Before we proceed, it’s important to note that the Triphasic Standing Horizontal Hip Variation is also known as the “Yuri Exercise.” This name pays homage to Yuri Shansky, who popularized this exercise through his innovative training methods. While it may seem complex at first, the exercise itself is quite simple, focusing primarily on foot positions.
To fully understand the exercise, let’s break it down into its three main foot positions: the pull, the thrust, and the drive. Each position targets specific aspects of the running phase and contributes to the exercise’s overall effectiveness.
Let’s begin with the pull, which mimics the early foot strike during running. In this position, athletes experience a 5 to 15-degree external rotation of the foot. It’s crucial to maintain supinated and pronated hand positions to align with the concept of cross-crawl coordination. Additionally, athletes should focus on horizontal projection rather than upward movement. Implementing the thoracic tuck exercise further enhances the exercise’s impact.
Moving on to the thrust position, athletes will notice that their foot is slightly farther back compared to the pull position. The foot is maintained in a neutral position, as it would be during a running stride. It’s important to achieve a solid finish with a slight internal rotation of the foot, simulating the natural movement during running. Athletes should concentrate on generating force from their hips, ensuring a powerful thrust motion.
Lastly, we have the drive position, where the foot is placed even farther back. Athletes should aim to achieve a heel position at 12 o’clock during this phase, emphasizing force application. Similar to the thrust, a slight internal rotation of the foot at the finish is acceptable, but athletes should return to the external rotation as they reset for the next repetition. The drive position engages the muscles responsible for propelling the body forward, enhancing stride power and overall speed.
Now that we understand the foot positions, it’s crucial to highlight some key coaching points to maximize the effectiveness of this exercise for athletes. Firstly, athletes should strive to push off from their big toe, focusing on finishing each repetition with forceful propulsion. This maximizes the transfer of power and energy through the kinetic chain.
Furthermore, maintaining proper body alignment is essential. Coaches should encourage athletes to stabilize their bodies throughout the exercise, preventing excessive upward movement. Emphasizing a thoracic tuck and utilizing band tension helps athletes lock in their positions and generate maximum force.
To enhance the benefits of the Triphasic Standing Horizontal Hip Variation, incorporating yielding isometrics into training phases can be highly beneficial. Isometric positions, held for 5 to 10 seconds, reinforce correct positioning and further improve muscular recruitment and coordination.
In some cases, athletes may struggle with specific aspects of the exercise due to limitations in ankle extension, hip extension, or overall stability. These issues can be addressed through targeted RPR Reflexive Performance Reset resets, such as tibial resets, arch resets, hamstring resets, glute resets, and lat resets. Additionally, addressing side stability through exercises like the glute med reset can further enhance overall performance.