Consulting and Plan B Strategies

Category: Uncategorized

  • 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

    1. A-March
    2. A-Bounce
    3. A-Skip
    4. Double Bounce Hip Switch
    5. Rapid Fire High Knees
    6. 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

  • Day 2: Acceleration

    1: 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 Reach High 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

    Glute Activation

    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

    2: Wall Speed Mechanics

    2 sets 30-45 second rest

    1. Wall Set Up
      1. Arms perpendicular to the wall > 45 angle > on toes > tight straight core
    2. Wall ISO Sprint Hold x 10 seconds
      1. Straight core + back > eyes up
    3. Wall Hip Switch x 10 reps (5/side)
      1. ISO hold to a single quick switch
    4. Wall Double Hip Switch x 10 reps (5/side)
      1. ISO hold to a double quick switch
    5. Wall Triple Hip Switch x 10 reps (5/side)
      1. ISO hold to a triple quick switch
    6. Wall Run x 5 seconds
      1. High knees

    3: Plyometric Jumps

    Use arms + time when landing to jump; 1 set 30-45 second rest

    1. Triple Broad Jump + Stick x 3 jumps
      1. 2-leg jump forward + pause
    2. Triple Broad Jump Fast x 3 jumps
      1. 2-leg jump forward + non-stop
    3. Single Leg Triple Broad Jump + Stick x 3 jumps/side
      1. 1-leg jump forward + pause
    4. Single Leg Broad Jump Fast x 5 jumps/side
      1. 1-leg jump forward + non-stop

    4: Hill Sprints

    Aim for 45 degree hill; 2-3 minutes rest

    1. 5 sprints 15-20 yards

    5: 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

  • Day 3: Change Direction

    1: 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 Reach High 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

    2: Quick Feet

    2 sets 30-45 second rest

    1. Jack Hammers x 50 reps
      1. Both feet hammer at the same time stationary
    2. Lateral Hops x 20 reps (10/side)
      1. Both feet hammer at the same time side to side
    3. Single Leg Lateral Hops x 20 reps (10/side)
      1. One foot hammer side to side
    4. Single Leg Forward Hops x 20 reps (10/side)
      1. One foot hammer forward then back
    5. Split Stance Quick Switch x 20 reps (10/side)
      1. Both feet hammer alternating forward then back

    3: Short Sprint Change Direction

    2-3 sets 30-45 second rest

    1. Quick Shuffle x 5 reps
      1. Cones 3 yards apart, side to side
    2. Crossover Sprints x 5 reps
      1. Cones 3 yards apart, carioca
    3. Figure 8 Sprints x 3 reps
      1. Cones 5 yards apart, run forward around the cone, then back, then again
    4. Backpedal then sprint x 3 reps
      1. Cones 2 yards apart

    4: Short Sprint Change Direction

    2-3 sets/side; 5-10 yars sprint; 30 second rest

    1. Shuffle Sprint
      1. Cones 5 yards apart; Shuffle one direction then turn to sprint 10 yards; alternate
    2. Crossover Sprint
      1. Cones 5 yards apart; Carioca one direction then turn to sprint 10 yards; alternate
    3. Backpedal Sprint
      1. Cones 5 yards apart; Backpedal then turn to sprint 10 yards; alternate turning

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