HansenAthletics
Speed, Youth Sports6-week repeatable program designed through 3 structured sessions per week to improve an athlete's acceleration and overall speed!
Features1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Daily Prehab 6
Complete the following for 3 rounds: Single Leg Glute Bridge x 10R/10L Ankle Opener x 10R/10L Single Leg RDL (BW) X 10R/10L
Prep
B
Sprint Warm Up - 1
Do all by 20 yards: Forward Skip Backward Skip Side Skip Forward Skip With Lunge Backward Reaching Walk Carioca Backward Reaching Skip 4 x 10-yard sprints [relaxed]
C1
Load, lift, single switch
3 x 4
C2
Shoulder Resisted March
3 x 15
C3
Push Up Start Race
3 x 2 @ 5
D1
Sled Sprints HA
5 x 1 @ 20
D2
2 Point Start - HA
5 x 15
E
Power Skip For Height
4 x 20
Conditioning
F
Sprint Cooldown - 1
1 set: 10 yards forward + 10 yards backward Heel Walks Toe Walks Heel Toe Walks Tib Raises x 20 reps
Band Stretch Series
G
60 seconds on each side for all the movements. Watch video!
Conditioning
H
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
Conditioning
A
Daily Prehab 6
Complete the following for 3 rounds: Single Leg Glute Bridge x 10R/10L Ankle Opener x 10R/10L Single Leg RDL (BW) X 10R/10L
Prep
B
Sprint Warm Up - 2
Rolling V's Straight Leg Pulls Iron Cross Scorpion Forward Hip Circles Backward Hip Circles Donkey Kicks High Knee Pulls Leg Cradle 3 Step Frankenstein Quad Stretch Lateral Lunge Elbow to Instep
Speed/Agility
C
Sprint Drills - Max Velo
All drills 20 yards: A March with Hands on Hips A Skip A Switch [10 yards] A Triple Switch [10 yards] Low Dribble Medium Dribble High Dribble Dribble Bleed
D
Technical Build Up
3 x 40
E1
10 Build - 10 Fly
3 x 10
E2
Sled Sprints HA
3 x 1 @ 20
Conditioning
F
Pogo Development
Complete all for 10 yards Forward Pogos Backward Pogos Lateral Pogos [each side] Single Leg Forward Pogo Single Leg Backward Pogo Single Leg Lateral Pogo
Conditioning
G
Sprint Cooldown - 1
1 set: 10 yards forward + 10 yards backward Heel Walks Toe Walks Heel Toe Walks Tib Raises x 20 reps
Band Stretch Series
H
60 seconds on each side for all the movements. Watch video!
Conditioning
I
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
Conditioning
A
Daily Prehab 6
Complete the following for 3 rounds: Single Leg Glute Bridge x 10R/10L Ankle Opener x 10R/10L Single Leg RDL (BW) X 10R/10L
Prep
B
Sprint Warm Up - 1
Do all by 20 yards: Forward Skip Backward Skip Side Skip Forward Skip With Lunge Backward Reaching Walk Carioca Backward Reaching Skip 4 x 15-yard sprints [relaxed]
C1
Banded 1 Step Repeats
3 x 4
C2
Med Ball Start
3 x 10 @ 2
D1
Sled Sprints HA
3 x 4 @ 10
D2
20 Yard Sprint
3 x 20
E1
Consecutive Broad Jump
3 x 3
E2
Split Jump - HA
3 x 8
E3
Partner Nordic Hamstring Curl
3 x 5
Conditioning
F
Sprint Cooldown - 1
1 set: 10 yards forward + 10 yards backward Heel Walks Toe Walks Heel Toe Walks Tib Raises x 20 reps
Band Stretch Series
G
60 seconds on each side for all the movements. Watch video!
Conditioning
H
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
