David Weck, here. In this video I'm going to teach you another exercise to get you started performing the Double Down Pulse. This is the fastest way you can possibly sprint [Proper Running Techniques], and it gives you better agility on the ground. It's not swinging the arms, what it is is it's "pulsing" the arms. Both come down. It's connective tissue game, it takes muscular relaxation and body alignment to perform it, but once you know it, you'll never go back to swinging. It's (swinging) slower, and causes more energy.

So, you can set it up with what we call the "B-Fist." Snap your finger and keep the middle finger straight. You make like this shape of a bird as if you were to cast a shadow, and it's very relaxed, and it's like you're holding a drumstick. So this middle finger, is not bent, but straight, is just very relaxed is like you're holding a drumstick.

Now, the reason why we set you up with this one first, and then you're going to evolve it into whatever feels best for you, but this is your start with the drumsticks, is because what we need to do to capture the full power of the pulse is we need to have this alignment of the wrist. It's a pronation, so it's not a supination, it's pronation, and the wrist is angled here so that this, the strongest part of the heel of the hand, that outside is inline with this knuckle of the index finger. So that alignment, with a little bit of this angle here is what allows us to capture and return the pulse. If you don't set the hand up well, then we dissipate and lose some of that pulse, it's not as powerful. That's why we're doing this setup right here. And go back to just the basic drumstick exercise if you need to work on that, but this one is a lateral shift. So we really want to work on this pulsing power to send it from the outside , to the inside. You'll translate it into forward motion, into any motion once you learn how to pulse. You'll be hitting the ground harder, faster, getting it off faster than you ever have before.

So, for this drill, what you're going to do is line up Head Over Foot. Don't worry about this leg. It can be here, it can be wherever. Just get your head over this foot here. This hand is going to be up here like this. I want this hand crossed over. Don't do it like this. You're not going to be able to capture as much unless you bring it to 'boom.' You want to think in terms of hitting them both, right in front of that foot. When you apply it to actual sprinting, it's going to take care of itself. Where it's going to be? It's going to come more mid-line than you're used to if you're like most who run like this. The mid-line is where it wants to go. That's the alignment of the body. It's faster. It's more powerful. It's more efficient.

So, this exercise, again, line up, Head Over Foot. You want to think spine and shin angle the same. And then you're going to pulse, and bring it across to the other side. So, it looks like this, I'm just doing it back and forth. I'm here, got the alignment.

Most of the movement is side to side. So, a little bit of forward travel, but we really want to emphasize that side to side, and you're letting it happen. Don't try and jump and beat it. Let the pulse happen, and then the "up" just happens. You'll transfer that force clean. The jolt goes right down and back up.

If you're having trouble with it, which many people can in the beginning, go back and use the RMT Clubs to really send the jolt, and get that rotation and full intent [Rotational Movement Training]. The Club will also give you the knowledge of this angle here. That angle, so it's here, consistently here. Just like that. And where you will go from here after this relaxed B-Fist, is you'll derive and figure out what your hands do best for you. So, there's not a specific description of how your hands half to be this way.

If you look at Deion Sanders, one of the fastest, most agile people to ever run and sprint on the face of this earth, his hand are always like this. He's always got that expression, with that angle, and his fingers are straight. Always. I'm talking leisure, I'm talking commentating on the NFL, putting his hand through the Hall of Fame jacket, he is always here. Go on the internet, Deion Sanders, images, look at his hands. His hands are always here because he did this naturally.

If you watch Usain Bolt, he doesn't set it up optimally, even though he's doing it. He certainly isn't coached to do it, but what he does, Usain Bolt, he will come here, arm goes very straight, breaking up those rules, and when he comes here, the elbow pulses down. He's not capturing the full power of it. But his elbow comes down, and then he comes up. And the evidence that it is in fact the pulsing action is that the shoulder comes up. If you're shoulder comes up, it means there was a down pulse to bring it up. Because if you're swinging the arms, that swing movement does not bring the shoulder up. That swing movement is not natural and won't happen on its own if you're swinging to bring that shoulder up. Shoulder only comes up when there's that pulsing action.

In order to do it specifically, to set up the hands perfectly, to line up the Head Over the Foot, to make it your intent, now it's even more powerful than the way Usain Bolt does it naturally. Think about that. You can tap into your own personal potential greater than the way Usain Bolt does it. He'll still beat you in a race, doesn't matter, he'll run backwards and beat you in you a race, but you can make yourself faster than you've ever been before by learning the Double Down Pulse. I want to give you the motivation to persevere and make it happen for you. All you got to do is get one. It's the power pulse.

Go check out our other videos to learn more. Look forward to seeing you move faster than you ever have before.