FIRST STEP/ACCELERATION
Improve your first step and acceleration with this speed workout.

 
MOVEMENT PREP
EXERCISE ROUTINE
Prepare your body and nervous system for the training session.
Glute Bridge- Marching 1 x 6 ea
Hip External Rotation - Sidelying 1 x 12 ea
Knee Hug 1 x 6 ea
Forward Lunge + Twist 1 x 6 ea
Knee Hug Lunge Elbow To Instep 1 x 6 ea
Drop Lunge 1 x 6 ea
Lateral Slide Squat 1 x 6 ea
Inverted Hamstring - Forward 1 x 6 ea
Walking Quadriceps Stretch - Same 1 x 6 ea
Pillar March - Linear 2 x 10 ea
Pillar Skip - In Place Acceleration 2 x 6 sec ea
 
PLYOMETRICS
EXERCISE ROUTINE
Improve your dynamic stability and power.
Rapid Response 2 Inch Runs - Forward 2 x 6 sec
Squat Jump - Countermovement Stabilize 2 x 5
Box Blast - Same NC 2 x 5 ea
 
MOVEMENT SKILLS
EXERCISE ROUTINE
Improve your acceleration technique with these drills.
Acceleration Wall Drill - Posture Hold 1 x 20 sec ea
Acceleration Wall Drill - March 1 x 8 ea
Acceleration Wall Drill - Singles 1 x 8 ea
Acceleration Wall Drill - Triples 1 x 3 ea
Arm Action - Seated 2 x 6 sec
Acceleration - Split Stance 2 x 10 yards ea
3 Hurdle Drill To Acceleration 2 x 2 ea
 
REGENERATION
EXERCISE ROUTINE
Improve your recovery and prepare your body for the next training session.
Arch Rolls - Golf Ball 1 x 30 sec ea
Foam Roll Quadriceps / Hip Flexor 1 x 30 sec ea
Foam Roll Adductor 1 x 30 sec ea
Foam Roll Hamstring 1 x 30 sec ea
Foam Roll IT Band 1 x 30 sec ea
Quad / Hip Flexor Stretch - Kneeling Back Foot Up 1 x 8 ea
Rope Stretch - Straight Leg Hamstring 1 x 8 ea
Rope Stretch - Bent Knee Hamstring 1 x 8 ea
Rope Stretch - IT Band / Glute 1 x 8 ea
Rope Stretch - Adductor 1 x 8 ea