Training Session 5 of 4
In Progress
(Week 1) Speed Program, session 1
(This session is recommended to be performed in the gym or a at home with a decent amount of space.)
Drill 1 , Dynamic warm up
1 set.
Extensive plyometrics
Drill 2 , Extensive pogo jumps
2 Sets / 20 Reps (Rest 30 sec.)
Drill 3 , line skips
2 Sets / 16 Reps (Rest 30 sec.)
Drill 4 , Lateral bounds
2 Sets / 20 Reps (Rest 30 sec.)
Technique
Drill 5 , A-walk
2 Sets / 10 Reps.
Drill 6 , A-march
2 Sets / 10 Reps.
Strength
Drill 7 , Rfe splitsquat
(No added weight)
1 Set / 12 Reps each leg
Drill 8 , Sl RDL
(No added weight)
1 set / 12 reps on each leg
Drill 9 , Poliquin step up
(No added weight)
1 set / 12 reps on each leg
Isometrics
Drill 10 , split stance yielding isometric
1 Set / 30 seconds each leg
Drill 11 , ankle flexion yielding isometric
1 Set / 30 seconds each leg