Day 1: Velocity

Warm up

15 yards no rest

1. Forward & Back Skips
2. Forward & Back Light Skip Arm Circles
3. Forward & Back Light Skip Single Arm Circles
4. Forward & Back – Open & Close Arm Swings (Side arm swings)
5. Lateral Shuffle Lateral Arm Swings
6. Salsa Hip Flips (Lateral hip rotate)
7. Carioca (Lateral hip rotate leg reaches over, bounce)
8. Worlds Greatest Stretch x 2 per Side
   1. One knee to the chest > down to lunge with arms above head > hands down to inner thigh stretch > rotate inside hand reach to sky > backwards out of lunge calf stretch > hop out and do it on the next side
9. Reverse Lunge and Twist x 3 per Side
   1. Start backwards > reverse lunge > reach to sky > twist and reach out each side
10. Quad Pull & Reach x 3 Per Side
    1. Standing quad stretch + reach forward > bounce forward to do the other side
11. Side Lunge to Fencer x 2 Per Side
    1. Side lunge > stretch both directions > forward, opposite, forward reach out like a fencer
12. Hip Pulses (Calf Stretch) x 3 Per Side
    1. Calf stretch > lean chest forward into stretch 3x > bounce to next calf
13. Hamstring Kicks x 5 Per Side

1 set 10 reps no rest

1. Side Lateral Knee Lift
   1. On all fours > bent knee lift
2. Forward & Backwards Hip Circles
   1. On all fours
3. Straight Leg Lateral Leg Lift
   1. On all fours > Leg pointing out to the side
4. Front Side Knee Lift
   1. On one knee > lift opposite leg up

Speed Mechanics

2 sets 15 yards 45 second rest

5. A-March
6. A-Bounce
7. A-Skip
8. Double Bounce Hip Switch
9. Rapid Fire High Knees
10. Tuck Jump

Sprints

Rest 60-90 seconds/10 yards

1. Week 1: Complete 5 Sprints x 30 Yards
2. Week 2: Complete 3 x 30 Yards & 2 x 40 Yards
3. Week 3: Complete 3 x 30 Yards & 2 x 50 Yards
4. Week 4: Complete 1 x 30 Yards & 2 x 50 Yards & 2 x 80 Yards