Embedded Files
Speed
Speed
Perform all sets of each exercise (with rest) before moving on to the next.
A1: 10-yd Sprint (1/2 Kneel start)
A1: 10-yd Sprint (1/2 Kneel start)
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 1/side
Rest: 60 secs
A2: 1-Leg Depth Drop
A2: 1-Leg Depth Drop
Sets: 3
Reps: 3/side
Rest: 60 secs
B1: Feet Elevated 2-Leg Hip Lift
B1: Feet Elevated 2-Leg Hip Lift
Sets: 3
Reps: 8/side (weeks 1 + 2); 10 weeks (3 + 4)
Rest: 30 secs
B2: Continuous 90 DeGree Squat Jump
B2: Continuous 90 DeGree Squat Jump
Sets: 3
Reps: 3/side
Rest: 30 secs
B3: Hanging knee Tuck
B3: Hanging knee Tuck
Sets: 3
Reps: 10 (weeks 1 + 2); 15 (weeks 3 + 4)
Rest: 60 secs
C1: Explosive Push Up
C1: Explosive Push Up
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 5
Rest: 30 secs
C2: alt Prone Arm Arc
C2: alt Prone Arm Arc
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 10 (weeks 1 + 2); 12 (weeks 3 + 4)
Rest: 30 secs
C3: Leg Lower Hold
C3: Leg Lower Hold
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 4/side (weeks 1 + 2); 6/side (weeks 3 + 4)
Rest: 30 secs
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