Phase 4: SSA

Speed Stack A

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

BLOCK A

A1: 2-shuffle to sprint

Reps: 20 yds per side

Notes: Shuffle at skating depth, push off your inside leg to crossover to turn into your sprint.

REST 30s

A2: Cross under wall push

Reps: 3 per side

Tempo: 0-5-0

Notes: Keep your inside should and hip against the wall.

REST 60s

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

BEFORE MOVING ON TO BLOCK B

BLOCK B

B1: Backpedal Turn to sprint

Reps: 20 yds per side

Tempo: N/A

Notes: Backpedal at skating depth, turn 90 degrees before pushing off your outside leg to turn into your sprint.

REST 30s

B2: 2-way skater

Reps: 4 per side

Tempo: 0-5-0

Notes: Hold at skating depth throughout the movement

REST 60s

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

BEFORE MOVING ON TO BLOCK C

BLOCK C

C1: towel rear Foot elevated split squat hold

Reps: 6s per side

Tempo: 2-0-0

Notes: Lay on towel to pull your body with your heels.

REST 30s

C2: Rear foot elevated split squat jump

Reps: 5 per side

Tempo: N/A

Notes: Minimize amount of time between reps.

REST 60s

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

BEFORE MOVING ON TO BLOCK D

BLOCK D

D1: 1-arm Towel push up

Reps: 4 per side

Tempo: 1-0-0

Notes: Reach your opposite arm in Y as you lower

REST 30s

D2: 1-arm towel inverted row

Reps: 6 per side

Tempo: 1-0-0

Notes: Keep a straight line from your heels to the top of your head.

REST 60s

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

BEFORE MOVING ON TO COOL DOWN

COOL DOWN

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