Move The Needle
SpeedFeatures
3 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
Speed and Elasticity Warm Up
Barefoot walk on textured surface (grass, gravel, track, etc.) x2-3min Barefoot Bilateral Pogos @ 75% x30s (You can put shoes back on for rest of warm up) Jog 40 yards Side Shuffle 20 yards and back Single Leg Glute Bridge Iso x30sec ea Straight Leg Hamstring Bridge Iso x30sec Split Squat Iso w/ Rotation x30sec ea Total Lunge x4ea Lateral Total Lunge x4ea A-March x10yds Double A-Switch & Stick x5yds each side Triple A-Switch & Stick x10yds 3 Step Acceleration (3 Steps at 100%, coast through 15 yards) 2x15yds 5 Step Acceleration 2x20yds
B1
Single Leg Broad Jump & Land
3 x 4
B2
Band Resisted A Run
3 x 0:10
C1
Resisted Acceleration
3 x 15
C2
5+10 Sprint
3 x 15
D1
1 KB Rapid Oscillatory RFESS
3 x 0:06
D2
Split Jump
3 x 6
E1
PVC Swing
3 x 4
E2
4 Vector Lunge
3 x 4
E3
Lizard Crawl Push Up
3 x 12
Conditioning
A
Speed and Elasticity Warm Up
1 Round Barefoot walk on textured surface (grass, gravel, track, etc.) Jump Rope 2x30sec (You can put shoes back on for rest of warm up) Jog 40 yards Side Shuffle 20 yards and back Single Leg Glute Bridge Iso x30sec ea Straight Leg Hamstring Bridge Iso x30sec Split Squat Iso w/ Rotation x30sec ea Total Lunge x4ea Lateral Total Lunge x4ea Straight Leg Shuffle 2x10yds Skip in Build Up Sprint: 20yds @ 70% 30yds @80%
B1
Single Leg Depth Drop
3 x 4
B2
Hand Supported Leg Swing
3 x 0:10
C
Straight Leg Series
3 x 1
D
Flying Sprint
3 x 1
E
In Place Pogos
1 x 50
F1
Bilateral Overcoming Isometric
4 x 0:05
F2
Depth Jump
3 x 3
G1
Hop Rotational MB Throw
3 x 6
G2
SL MB RDL Drop Catch
3 x 10
G3
Drop Jump Chin Up
3 x 6
Conditioning
A
Speed and Elasticity Warm Up
1 Round Barefoot walk on textured surface (grass, gravel, track, etc.) (You can put shoes back on for rest of warm up) Jog 40 yards Side Shuffle 20 yards and back Single Leg Glute Bridge Iso x30sec ea Straight Leg Hamstring Bridge Iso x30sec Split Squat Iso w/ Rotation x30sec ea Total Lunge x4ea Lateral Total Lunge x4ea Lateral Pogos 2x10yds ea 45 Degree Bounds 2x5ea Single Leg Lateral PVC Hops 2x5sec ea AS FAST AS POSSIBLE
B1
Bent Knee Calf Raise Yielding Isometric
2 x 0:30
B2
Wall Sit
2 x 0:30
B3
Straight Leg Hamstring Bridge w/ IR
2 x 0:30
C1
4 Vector Hop
3 x 4
C2
Slant Board Skater Bound
3 x 12
C3
180 Cut
D1
Rotational Landmine Split Jerk
3 x 6
D2
Single Leg Lateral Slant Board Hops
3 x 0:06
E
Push Up Yielding Isometric
1 x 1:30
F
DB/KB Split Squat Yielding Isometric
1 x 2:00
G
Hang Isometric
1 x 1:30
