Embedded Files
Speed
Speed
Perform all sets of each exercise (with rest) before moving on to the next.
A1: 10-yd Sprint (2 Point start)
A1: 10-yd Sprint (2 Point start)
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 1/side
Rest: 60 secs
A2: Depth Drop
A2: Depth Drop
Sets: 3
Reps: 5
Rest: 60 secs
B1: Feet Elevated 1-Leg Hip Lift
B1: Feet Elevated 1-Leg Hip Lift
Sets: 3
Reps: 8/side (weeks 1 + 2); 10 weeks (3 + 4)
Rest: 30 secs
B2: Continuous 1-Leg 90-DeGree
B2: Continuous 1-Leg 90-DeGree
Sets: 3
Reps: 3/side
Rest: 30 secs
B3: Bent Knee Reverse Crunch
B3: Bent Knee Reverse Crunch
Sets: 3
Reps: 10 (weeks 1 + 2); 12 (weeks 3 + 4)
Rest: 60 secs
C1: hands elevated explosive push up
C1: hands elevated explosive push up
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 5
Rest: 30 secs
C2: Wall External Rotation ISO
C2: Wall External Rotation ISO
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 20 secs/side (weeks 1 + 2); 30 secs/side (weeks 3 + 4)
Rest: 30 secs
C3: Alt Leg Lower Hold (arms up)
C3: Alt Leg Lower Hold (arms up)
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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