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 |