Off Season Speed
Coach Colesy
SpeedThis is a 16 week acceleration focused training program designed to improve your speed.
This program is designed for any competitive team sport athletes, track and field athletes, or anyone interested in developing speed.
2 sessions / week allows you to integrate this program with your strength training sessions. Minimal equipment required.
A1
Inchworms
1 x 10
A2
Walking Worlds Greatest
1 x 10
A3
Walking Frankenstein Kick
1 x 10
A4
SLRDL w/ Contralateral Reach
1 x 10
A5
Lateral Lunge w/ Hipshifts
1 x 10
A6
Forward Lunge w/ Overhead Extension
1 x 20
A7
Squat Pogo Step
1 x 10
A8
Forward & Reverse Hops
1 x 10
B1
Repeat Single Leg Hops
1 x 0:20
B2
A Skip w/ Cross Connect
1 x 20
B3
Ankle Dribbles
1 x 15
B4
Single Leg High Knee
1 x 15
B5
Skater Bound w/ Hop Switches
1 x 15
C
Repeat CMJ (hands on hips)
2 x 5
D
Falling Start Acceleration
3 x 10 @ 80 %
E
3-Point Start Acceleration
4 x 15 @ 90, 100, 100, 100 %
F
Floating Heel Split Squat ISO
3 x 0:30
A1
Inchworms
1 x 10
A2
Walking Worlds Greatest
1 x 10
A3
Walking Frankenstein Kick
1 x 10
A4
SLRDL w/ Contralateral Reach
1 x 10
A5
Lateral Lunge w/ Hipshifts
1 x 10
A6
Forward Lunge w/ Overhead Extension
1 x 20
A7
Squat Pogo Step
1 x 10
A8
Forward & Reverse Hops
1 x 10
B1
Repeat Single Leg Hops
1 x 0:20
B2
A Skip w/ Cross Connect
1 x 20
B3
Ankle Dribbles
1 x 15
B4
Single Leg High Knee
1 x 15
B5
Skater Bound w/ Hop Switches
1 x 15
C
Power Skip for Distance
2 x 20 @ 85 %
D
1/2 Kneeling Start
2 x 10 @ 80 %
E
Fly-In Sprint
4 x 30 @ 100 %
F
Longlever Bridge March
3 x 10
