This would have to be the most important thing to know and learn when your running, your reaction time. Like when the gun goes off you should be out of the blocks already running. Your reaction time should be quick and easy, you can practice with the Star Drill.
Improve mental processing speed and multidirectional quickness
Star Drill
1. Stand in a hoop placed in the middle of an eight-hoop circle.
2. Assume a ready position and wait for a signal.
3. React to the signal and run to each hoop, putting one foot in the hoop.
4. Run back until both feet are inside the middle hoop.
If you want to make it harder:
*Start from different stances.
*Use a defensive lateral slide instead of a sprint.
*Add a skill movement on command (ex. Sprawl on the whistle, intercept a passed ball, pass to a target.)
*Vary the commands given both audibly and visually.
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