HansenAthletics
Track & Field, Field Sports, Volleyball, Basketball, Football , Functional Training, Golf, Baseball , Strength & Conditioning, Softball, SpeedHA Youth Athlete 8 Week Program. Expect to see increased verticals and overall speed and quickness adaptations.
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
HA Summer GP
Complete the following for 2 rounds: Spiderman x 10 yards Lateral Lunge x 10 yards [body weight only] Dead Bug Home x 30 Sec Dead Bug Contralateral x 30 Sec Side Plank x 30 Sec Ea. Side
Speed/Agility
B
Sprint Prep
Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Dribble Low x 15 yards Dribble Medium x 15 yards Dribble High x 15 yards Dribble Bleed x 30 yards [Transition from low, medium, high to full sprint by 30 yards]
Speed/Agility
C
Intensity Sprint/Skill
4 rounds: Banded Sprint x 10 yards [Partners alternate reps - each partner completes 4 reps] Once all four banded sprints are completed move on to the two point starts. Make sure athletes are getting plenty of rest between efforts. This should not be conditioning. 2 point Start x 10 yards
D1
Front Squat - HA
3 x 5
D2
Broad Jump
3 x 3
E1
Kneeling Single Arm Press - HA
3 x 8
E2
Chin-ups
3 x 5
Accessory
F
Complete the following for three rounds Active Foot Bulgarian Split Squat x 8 ea [Body weight only] Lateral Lunge x 8 ea Shin Pull x 20 Complete 1 set of each movement to complete 1 round. Repeat 3x.
Recovery
G
HA Family Recovery
Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.
Prep
A
HA Family Recovery
Complete the following: Couch Stretch x 1 minute each side Banded Hamstring Stretch x 1 minute each side Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.
Prep
A
HA Summer GP
Complete the following for 3 rounds: Spiderman x 10 yards Band Walk x 10 yards Dead Bug Contralateral x 30 Sec Side Plank Rotation x 20 Sec Ea. Side
Speed/Agility
B
Sprint Prep
Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Dribble Low 1 x 15 yards Dribble Medium 1 x 15 yards Dribble high 1 x 15 yards Dribble Bleed 1 x 30 yards
C1
Barbell RDL - HA
3 x 5
C2
Dumbbell Jump - HA
3 x 3
D1
Dumbbell Walking Lunge - HA
3 x 15
D2
Push Up - HA
3 x 10
Accessory
E
Complete the following for three rounds Dumbbell Bent Over Row x 8 Ball Slam x 12 Calf Raise x 20 Complete 1 set of each movement to complete 1 round. Repeat 3x.
Recovery
F
HA Family Recovery
Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.
Prep
A
HA Summer GP
Complete the following for 2 rounds: Spiderman x 10 yards Lateral Lunge x 10 yards [Bodyweight only] Dead Bug Home x 30 Sec Dead Bug Contralateral x 30 Sec Med Ball Toe Touch x 10 R/L
Speed/Agility
B
Sprint Prep
Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Dribble Low x 15 yards Dribble Medium x 15 yards Dribble High x 15 yards Dribble Bleed x 30 yards
C1
Front Rack Reverse Lunge - HA
3 x 5
C2
Depth Drop To Box Jump - HA
3 x 3
D1
Knee Over Toe Split Squat - HA
3 x 5
D2
Partner Nordic Hamstring Curl
3 x 5
D3
Inverted Barbell Row - HA
3 x 8
E
Volume Sprints
4 x 80
Recovery
F
HA Family Recovery
Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.
