Sasso Performance
Baseball , Football , Track & Field, Soccer, Rugby, SoftballThis speed development program is meant for intermediates and advanced athletes who have a solid base of strength, power, and endurance. It IS NOT meant to be used by beginners.
This program will make you lightning quick by emphasizing the quality used primarily in team sports: acceleration.
While many team sports do need some level of top speed, most of the work players need is on their ability to rapidly accelerate their bodies to catch a fly ball, steal a base, catch up to a defender, and create space for routes.
The first 4 weeks will focus on these accelerative qualities, building your first steps and speed out of the hole.
The last 4 weeks will blend accleration and top speed work to allow you to fly past your opponents.
No equipment is required except for a solid pair of cleats and a field, or indoor turf.
1 sessions per week
Must use App app to view and log training
Program Training
A
Light Jog
3 x 50
B1
Walking Lunge with Rotation
2 x 10
B2
Knee Hug
2 x 5
B3
Single Leg RDL
2 x 5
C
A walk
3 x 10
D
Wall Drive
2 x 10
E
Extensive Pogo Jumps
2 x 20
F
A-Skip
2 x 10
G
Broad Jump
3 x 5
H
Hill Sprints
6 x 15
I
Lying Starts
5 x 10
J
Couch Stretch (Hip Flexors)
2 x 0:30
K
90/90 Hip Switch
2 x 10
A
Light Jog
3 x 50
B1
Walking Lunge with Rotation
2 x 10
B2
Knee Hug
2 x 5
B3
Single Leg RDL
2 x 5
C
A walk
3 x 10
D
Wall Drive
2 x 10
E
Extensive Pogo Jumps
2 x 20
F
A-Skip
2 x 10
G
Power Skip
3 x 4
H
Half Kneeling Projection
2 x 3
I
Half Kneeling Starts
10 x 15
J
Couch Stretch (Hip Flexors)
2 x 0:30
K
90/90 Hip Switch
2 x 10
