Xlathlete Training
General Fitness, Multi-sportThis is a 12 week Speed Development program for youth the have simple but effective drills for Change of Direction quickness and Top end Speed.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Youth Dynamic Warm up
For Completion
B1
Single Leg Squat for Ankle rocker
1 x 15
B2
Wiper for Ankle Rocker
1 x 25
B3
Toe Ups for Ankle Rocker
1 x 20
B4
Shuffle for Ankle Rocker
1 x 25
C1
Forward Tennis Ball Drop Start 20 Yards
6 x 1
C2
Neural Perplexity Reverse
6 x 1
D1
Pro Agility 5 10 5
6 x 1
D2
Neural Perplexity Forward
6 x 1
E
Post Workout Stretching
For Completion
A
Youth Dynamic Warm up
For Completion
B1
Single Leg Squat for Ankle rocker
1 x 15
B2
Wiper for Ankle Rocker
1 x 25
B3
Toe Ups for Ankle Rocker
1 x 20
B4
Shuffle for Ankle Rocker
1 x 25
C1
Forward Tennis Ball Drop Start 20 Yards
6 x 1
C2
Neural Perplexity Reverse
6 x 1
D1
Pro Agility 5 10 5
6 x 1
D2
Neural Perplexity Forward
6 x 1
E
Post Workout Stretching
For Completion
A
Youth Dynamic Warm up
For Completion
B1
Single Leg Squat for Ankle rocker
1 x 15
B2
Wiper for Ankle Rocker
1 x 25
B3
Toe Ups for Ankle Rocker
1 x 20
B4
Shuffle for Ankle Rocker
1 x 25
C1
Forward Tennis Ball Drop Start 20 Yards
6 x 1
C2
Neural Perplexity Reverse
6 x 1
D1
Pro Agility 5 10 5
6 x 1
D2
Neural Perplexity Forward
6 x 1
E
Post Workout Stretching
For Completion
A
Neurological Reprogramming Warm Up
1 x 1
B1
Single Leg Squat for Ankle rocker
1 x 15
B2
Wiper for Ankle Rocker
1 x 25
B3
Toe Ups for Ankle Rocker
1 x 20
B4
Shuffle for Ankle Rocker
1 x 25
C1
Z Cone Agility Drill
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Falling Start 30 Yards
6 x 1
D2
Neural Perplexity Reverse
6 x 1
E
Post Workout Stretching
For Completion
A
Neurological Reprogramming Warm Up
1 x 1
B1
Single Leg Squat for Ankle rocker
1 x 15
B2
Wiper for Ankle Rocker
1 x 25
B3
Toe Ups for Ankle Rocker
1 x 20
B4
Shuffle for Ankle Rocker
1 x 25
C1
Z Cone Agility Drill
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Falling Start 30 Yards
6 x 1
D2
Neural Perplexity Reverse
6 x 1
E
Post Workout Stretching
For Completion
A1
Bird Dog Alternating
2 x 10
A2
Modified Side Plank
2 x 0:20
A3
Supine Elbow Bridge
2 x 0:20
A4
Prone Forearm Bridge
2 x 0:20
A1
Bird Dog Alternating
2 x 10
A2
Modified Side Plank
2 x 0:20
A3
Supine Elbow Bridge
2 x 0:20
A4
Prone Forearm Bridge
2 x 0:20
A1
Bird Dog
2 x 10
A2
Supine Elbow Bridge
2 x 0:20
A3
Plank single-leg
2 x 0:20
A4
Modified Side Plank with leg raise
2 x 0:20
A1
Bird Dog
2 x 10
A2
Supine Elbow Bridge
2 x 0:20
A3
Plank single-leg
2 x 0:20
A4
Modified Side Plank with leg raise
2 x 0:20
A1
Bird Dog Alternating
2 x 10
A2
Modified Side Plank
2 x 0:20
A3
Supine Elbow Bridge
2 x 0:20
A4
Prone Forearm Bridge
2 x 0:20
A1
Spring Ankle 1
1 x 20
A2
Spring Ankle 2
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 4
1 x 20
A5
Spring Ankle 5
1 x 20
A1
Spring Ankle 5
1 x 20
A2
Spring Ankle 1
1 x 20
A3
Spring Ankle 2
1 x 20
A4
Spring Ankle 3
1 x 20
A5
Spring Ankle 4
1 x 20
