Speedworks Training
Track & Field, SpeedFeatures
3 sessions per week
Must use App app to view and log training
Program Training
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
Back to back runs
2 x 6
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
C1
Hop & Sticks
2 x 4
C2
Box A-skip
2 x 5
D
SUB-MAX DRIBBLE BLEED
1 x 4 @ 30
E
Speed Endurance
1 x 6
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 3 @ 5
E
ACCELERATION
1 x 4 @ 10
F
ACCELERATION PULLEY
2 x 2 @ 10
G
ACCELERATION
1 x 4 @ 20
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
Lateral Plyos lvl.1
C
Perform the following with 2min rest between sets. a. Speed Skater 2x 8 reps (4reps e.s.) - add MB for second set. b. Crossover Bounds - light/medium 2x (20m e.s.) c. Diagonal Bounds x2 (6 steps)
D
Aerobic runs (on grass)
2 x 3
