Senior Team Sport 4-Week Speed Program
Speedworks Training
Football , Rugby, Soccer, Hockey, Gaelic Football, Track & FieldJoin our THREE day FOUR week SPEED program for TEAM SPORTS aimed at improving all things speed in linear sprint and change of direction.
If you are an athlete looking to PROGRESS within your team or PREPARING for the next season, this four week SPEED PROGRAM will be a great step towards achieving your goals.
This program is about developing the SKILL of training for speed and then providing optimal challenges to develop in linear sprinting and change of direction.
Conditioning
A
Warm Up + Dynamics lvl.1
Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
Conditioning
B
Running Drills lvl.1
Drills a. Pogos 2x10m b. High knees 2x20m c. Scissor 2x20m d. Dribble Bleeds 2x30m
C1
WALL DRILL DL HIP EXTENSION
3 x 8
C2
Broad Jump
3 x 4
D
ACCELERATION PULLEY
2 x 4 @ 5
E
ACCELERATION
1 x 3 @ 10
F
ACCELERATION PULLEY
2 x 2 @ 10
G
ACCELERATION
1 x 3 @ 10
Conditioning
H
Braking 1a
2 x 4 Drop Jumps 4 x 10m banded walks If band not available, perform going down a hill
Conditioning
A
Warm Up + Dynamics lvl.1
Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
Conditioning
B
Running Drills lvl.1
Drills a. Pogos 2x10m b. High knees 2x20m c. Scissor 2x20m d. Dribble Bleeds 2x30m
C1
UPRIGHT FFE DRIVE DOWN
3 x 3 @ 00:05
C2
LOW BOX STEP UP JUMP
3 x 4
D
SUB-MAX DRIBBLE BLEED
1 x 4 @ 30
E
EXTENSIVE TEMPO
2 x 5 @ 100
Conditioning
A
Warm Up + Dynamics lvl.1
Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
Conditioning
B
Running Drills lvl.1
Drills a. Pogos 2x10m b. High knees 2x20m c. Scissor 2x20m d. Dribble Bleeds 2x30m
Skill/Tech
C
Lateral Plyos lvl.1
Perform the following with 2min rest between sets. a. Skater Bounds 2x 8 reps (4reps e.s.) - add MB for second set. b. Crossover Pulley- light/medium 2x (20m e.s.) c. Diagonal Bounds x2 (6 steps) If no pulley for crossover perform up a hill!
D
SLALOM RUNS
3 x 3 @ 30
E
EXTENSIVE TEMPO
1 x 8 @ 15
F
EXTENSIVE TEMPO
Conditioning
G
Braking 1b
2 x 4 each leg hop and stick 3 x 10m on each side banded walks If band not available, perform going down a hill
H
RFE 3D twitch
Jonas Dodoo
HEAD COACH & FOUNDER of SPEEDWORKS TRAINING Jonas developed as a coach through his passion for speed and was lucky enough to be under the tutelage of Master Coach Dan Pfaff for four years. Jonas has worked with many elite performers across a range of sports. Jonas is currently Consulting at Premiership and Championship Football and Rugby clubs working with their staff and first team players.
