STRIDE LENGTH
Stride length depends upon power output of the hamstrings, glutes, and back. Make sure athlete is using full range of motion - knee to pad and full extension back.
6 SETS (1-MINUTE Rest Setween sets)
| 1. Resistance LEVEL 3
|
8-10 FAST Reps |
| 2. Resistance LEVEL 3
|
8-10 FAST Reps |
| 3. Resistance LEVEL 2
|
8-10 FAST Reps |
| 4. Resistance LEVEL 2
|
8-10 FAST Reps |
| 5. Resistance LEVEL 1
|
8-10 FAST Reps |
| 6. Resistance LEVEL 1
|
8-10 FAST Reps |
STRIDE FREQUENCY
Stride frequency can be increased using single-leg plyometrics for speed & distance. Make sure athlete is using full range of motion - knee to pad and full extension back.
6 SETS PER LEG (1 MINUTE Rest Between Sets)
| 1. Resistance LEVEL 2
|
8 FAST Reps R&L Leg |
| 2. Resistance LEVEL 2
|
8 FAST Reps R&L Leg |
| 3. Resistance LEVEL 2
|
8 FAST Reps R&L Leg |
| 4. Resistance LEVEL 3
|
8 FAST Reps R&L Leg |
| 5. Resistance LEVEL 3
|
8 FAST Reps R&L Leg |
| 6. Resistance LEVEL 3
|
8 FAST Reps R&L Leg |
STRENGTH DEVELOPMENT
This can be tailored to fit each athlete by changing level of resistance, increasing time/reps, or both. Make sure athlete is using full range of motion - knee to pad and full extension back.
7 SETS (2.5 MINUTE Rest Between Sets)
| 1. Resistance LEVEL 2
|
8-10 Reps OR 10-15 SECONDS |
| 2. Resistance LEVEL 2
|
8-10 Reps OR 10-15 SECONDS |
| 3. Resistance LEVEL 3
|
8-10 Reps OR 10-15 SECONDS |
| 4. Resistance LEVEL 3
|
8-10 Reps OR 10-15 SECONDS |
| 5. Resistance LEVEL 3
|
8-10 Reps OR 10-15 SECONDS |
| 6. Resistance LEVEL 3
|
8-10 Reps OR 10-15 SECONDS |
ACCELERATION DEVELOPMENT
This can be tailored to fit each athlete by changing level of resistance, increasing time/reps, or both. Make sure athlete is using full range of motion - knee to pad and full extension back.
WORKOUT #1 30 SECOND Rest Between Sets
| 1. Resistance LEVEL 2
|
7 SECOND Sprint |
| 2. Resistance LEVEL 2
|
7 SECOND Sprint |
| 3. Resistance LEVEL 2
|
7 SECOND Sprint |
| 4. Resistance LEVEL 1
|
7 SECOND Sprint |
| 5. Resistance LEVEL 1
|
20 SECOND Sprint |
WORKOUT #230 SECOND Rest Between Sets
| 1. Resistance LEVEL 3
|
5 SECOND Sprint |
| 2. Resistance LEVEL 3
|
5 SECOND Sprint |
| 3. Resistance LEVEL 2
|
5 SECOND Sprint
|
| 4. Resistance LEVEL 1
|
5 SECOND Sprint |
| 5. Resistance LEVEL 1
|
25 SECOND Sprint |
WORKOUT #330 SECOND Rest Between Sets
| 1. Resistance LEVEL 2
|
8 SECOND Sprint |
| 2. Resistance LEVEL 2
|
12 SECOND Sprint |
| 3. Resistance LEVEL 2
|
15 SECOND Sprint |
| 4. Resistance LEVEL 1
|
20 SECOND Sprint |
WORKOUT #430 SECOND Rest Between Sets
| 1. Resistance LEVEL 2
|
3-5 SECOND Sprint |
| 2. Resistance LEVEL 2
|
3-5 SECOND Sprint |
| 3. Resistance LEVEL 2
|
3-5 SECOND Sprint |
| 4. Resistance LEVEL 1
|
20 SECOND Sprint |
SPEED TRAINING
FOCUS ON FORM
To tailor to different athletes, adjust the level of resistance and/or increase time/tucks. Have partner adjust resistance to allow for continuous work.
FIRST 6-WEEK CYCLE
| WEEKS 1 & 2 |
| Resistance LEVEL 1
|
| 10 SECONDS Slow, 10 SECOND Sprint |
| REST 1 MINUTE |
| 10 SECONDS Slow, 10 SECOND Sprint |
| WEEKS 3 & 4 |
| Resistance LEVEL 2
|
| 20 SECOND Sprint |
| REST 1 MINUTE |
| 20 SECOND Sprint |
| WEEKS 5 & 6 |
| Resistance LEVEL 3
|
| 30 SECOND Sprint |
| REST 1 MINUTE |
| 30 SECOND Sprint |
SECOND 6-WEEK CYCLE
| WEEKS 7 - 10 |
| 5 SECOND Sprint - LEVEL 3
|
| 5 SECOND Sprint - LEVEL 3
|
| 5 SECOND Sprint - LEVEL 2
|
| 5 SECOND Sprint - LEVEL 1
|
| 5 SECOND Sprint - LEVEL 1
|
| REST 1 MINUTE - REPEAT CIRCUIT |
| WEEKS 11 & 12 |
| LEVEL 3 - 15 SECOND Sprint |
| LEVEL 3 - 3 Plyo Tuck + 5 SECOND Sprint |
| LEVEL 2 - 20 SECOND Sprint |
| LEVEL 1 - 15 SECOND Sprint |
| LEVEL 1 - 3 Plyo Tuck + 5 SECOND Sprint |
| REST 15 SECONDS BETWEEN EACH EXERCISE |
| REPEAT CIRCUIT 2X |
