Phase 2: SSA

Speed Stack A

Complete the exercises (and rest) in each block, in order, for the number of sets stated.

BLOCK A

A1: Broad jump

Reps: 5

Notes: Push from skating depth

REST 30s

A2: wall march hold

Reps: 4 per side; 5 (Week 3)

Tempo: 0-5-0

Notes: Drive your knee so it's above you hip while fully extending your opposite hip andl knee.

REST 60s

COMPLETE 2 SETS OF BLOCK A (WEEK 1) OR 3 SETS (WEEKS 2 & 3)

BEFORE MOVING ON TO BLOCK B

BLOCK B

B1: Towel split squat hold

Reps: 6s per side

Tempo: N/A

Notes: Push into the ground as hard as you can. Keep a slight forward shin angle so your front knee is over your toe.

REST 30s

B2: Towel body saw on Hands

Reps: 8

Tempo: 1-0-0

Notes: Tuck your pelvis like you're trying to tuck a tail between your legs.

REST 60s

COMPLETE 2 SETS OF BLOCK B (WEEK 1) OR 3 SETS (WEEKS 2 & 3)

BEFORE MOVING ON TO BLOCK C

BLOCK C

C1: 1-leg towel leg curl

Reps: 5

Tempo: 2-0-0

Notes: Drive you opposite knee so hip/knee is bent at 90 degrees.

REST 30s

C2: standing wall press hold

Reps: 8 per side

Tempo: N/A

Notes: Push your hands into the walll to contract your abs.

REST 60s

COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEKS 2 & 3) OF BLOCK C

BEFORE MOVING ON TO CONDITIONING

CONDITIONING

Continuous squat jump

Reps: 8; 10 (Week 2 & 3)

Tempo: 10s of continuous jumps; 50s of rest to complete a rep

Notes: Get as many jumps as you can in 10s.

COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEKS 2 & 3) OF CONDITIONING

BEFORE MOVING ON TO COOL DOWN

COOL DOWN

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