Landow Performance
Football , Soccer, Basketball, Baseball , LacrosseHere is our 2nd 6 week program!
This program builds off of the our initial speed program and dives deeper into change of direction, acceleration, and top end speed.
This program is designed for any field athlete looking to improve their speed off their first step, their max velocity, and/or their cuts on the field
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
LP Warm Up
The order of the warm up: Hip Series - 6-8 reps per leg per exercise Straight Leg Series - 6-8 reps per leg per exercise Walking Series - 10 yards each exercises Squat Series - 8- 10 reps per exercise
Prep
B
Movement Warm-up
Side Slide 1 ea side x15 yards Carioca 1 ea side x 15 yards A Skips 3x10yds Build Up 75-85% 2x15 yards Heel Slides 2x5 yards Step Over Runs 2x10 yards Buildup 85-95%
C
PVC March
2 x 3 @ 10
D
PVC A-Skip
2 x 3 @ 10
E
PVC Sprint
2 x 3 @ 10
Prep
A
Hip Series
1. Fire Hydrants 2. Leg Circles 3. Scorpion Kickbacks 4. Lateral Leg Reach
B
Straight Leg Series
Conditioning
C
Walking Series
Perform each exercise in 10 yard intervals 1. Knee Hug 2. Quad Stretch 3. Leg Cradle 4. Toe Touch 5. Inchworm 6. Straight Leg March 7. Straight Leg Skip
D
T-Spine Rotation
1 x 10
E
McGill Planks
3 x 30
F
Bird-Dog
1 x 10
Prep
A
LP Warm Up
The order of the warm up: Hip Series - 6-8 reps per leg per exercise Straight Leg Series - 6-8 reps per leg per exercise Walking Series - 10 yards each exercises Squat Series - 8- 10 reps per exercise
Prep
B
Movement Warm-up
Side Slide 1 ea side x15 yards Carioca 1 ea side x 15 yards A Skips 3x10yds Build Up 75-85% 2x15 yards Heel Slides 2x5 yards Step Over Runs 2x10 yards Buildup 85-95%
C
Low Lateral Walk
2 x 10 @ 3
D
Shuffle Progression
2 x 3
E
Linear Deceleration
2 x 3 @ 5
F
Rotational Deceleration
2 x 3 @ 5
G
Barefoot Carioca
1 x 10 @ 3
Prep
A
Hip Series
1. Fire Hydrants 2. Leg Circles 3. Scorpion Kickbacks 4. Lateral Leg Reach
B
Straight Leg Series
Conditioning
C
Walking Series
Perform each exercise in 10 yard intervals 1. Knee Hug 2. Quad Stretch 3. Leg Cradle 4. Toe Touch 5. Inchworm 6. Straight Leg March 7. Straight Leg Skip
D
T-Spine Rotation
1 x 10
E
McGill Planks
3 x 30
F
Bird-Dog
1 x 10
Prep
A
LP Warm Up
The order of the warm up: Hip Series - 6-8 reps per leg per exercise Straight Leg Series - 6-8 reps per leg per exercise Walking Series - 10 yards each exercises Squat Series - 8- 10 reps per exercise
Prep
B
Movement Warm-up
Side Slide 1 ea side x15 yards Carioca 1 ea side x 15 yards A Skips 3x10yds Build Up 75-85% 2x15 yards Heel Slides 2x5 yards Step Over Runs 2x10 yards Buildup 85-95%
C1
Fast Claw
3 x 3
C2
Heel Slides
3 x 3
C3
Step Over Runs
C4
Straight Leg Shuffle
D
Build Up
2 x 3 @ 15
