SPEED WORKOUTS

To help avoid injury, athletes entering into a plyometric workout program should be able to squat 1.5 to 2 times their body weight.  Also, I recommend working on flexibility and general conditioning first.  Build up to it with lighter workouts, then move towards more intense ones.  Technique is critical!  If you are unsure about the proper form get supervision, or contact us for a detailed description of what to do.  Train smart and hard!

SPEED WORKOUT 1  (of each week)	SPEED WORKOUT 2 (of each week)	SPEED WORKOUT 3 (of each week)
WARM-UP In Place A's - 2 x 20sec Skipping:  A's, B's, Same Leg, Backwards - 2 x 20 yards/ each Calf/Ankle Exercises (1 x 10 yards/each) -heel to toe walk -heel walk -toe walk -outside of foot -inside of foot Long Carioca - 2 x 20yards Sumos - 1 x 15 reps Butt Kickers - 2 x 10 yards Neck Movements Shoulder Rotations AGILITY Back Pedal, Shuffle, Tight Carioca - 2 x 15 yards/each Down the Line - 2 x 30yds Multiple Drill - 4 times (twice moving right and twice moving left) PLYOMETRICS Double Leg Bounds (heels to butt) 2 x 6-10 reps Lateral Hops - 2x 6-10 reps (progress last 2 weeks to Heidens) Scissor Hops - 2 x 6-8 reps (progress to doubles if can execute) Long Jump Bounds - 2x 3-5 Single Leg Hops (each leg)  2 x 4-6 reps (max. height) -every contact a rep, rest 30-45 sec, clap push-ups RESISTANCE/ASSISTANCE TRAINING Loaded Sprints - 4 x 40 yds Uphill (or) Sand (or) Towing -Rest to full recovery between each sprint. Explosive Downhill Sprints  - 4 x 25yds -2% downhill grade, be at full sprint when you get to the downhill grade. -Rest to full recovery between each sprint. WARM DOWN	RUNNING TECHNIQUE (as warm-up) Tall, Hammer, Wheel, Snap (med speed) 2 x 20yds/each Running A's- 4 x 8 yards QUICK FEET Inside foot first - 3 x 8-10 reps Outside foot first - 3 x 7-10 reps (each set should take about 6-8 sec, adjust reps if needed) SPEED ENDURANCE Ins/Outs- 2 x 80 yards 1st 20yds at 80% full speed 2nd 20yds at full speed 3rd 20yds at 80% full speed 4th 20yds at full speed Gassers (double) 6-8 times (run 50yds out, then back to start)  should take 16 sec or less 1:3 work/rest ratio WARM DOWN	WARM-UP Walking A's - 2 x 15yds Skipping: Lateral, Pivot, Crossover, Touch-shoe 2x15yds/each Ankle Flips - 2 x 15 yds Twister - 2 x 14 reps Lunges - 2 x 12 reps Butt Kickers - 2 x 10yds Neck Movements Shoulder Rotations CHANGE OF DIRECTION Spot Run - 2 x 8 cuts (every 3-4 yds) Jingle Jangle 4 times PLYOMETRICS Double Leg Bounds (heels to butt) 2 x 6-10 reps Lateral Hops - 2x 6-10 reps (progress last 2 weeks to Heidens) Scissor Hops - 2 x 6-8 reps (progress to doubles if can execute) Single Leg Hops (each leg)  2 x 4-6 reps (max. height) -every contact a rep, rest 30-45 sec, clap push-ups SPRINTS Full Speed Sprint 8 x 40yds -Rest to full recovery between each sprint. WARM DOWN

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This page was last updated on: 04/02/2005 12:45 PM
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