Summer Speed Development: Week 3

Week 3:
Dynamic Warm-Up
Jog x30yds
Backward Run x30yds
Drop Squats x10
BW Goodmorning x10
Walking Knee-to-Chest x10yds
Skipping Knee-to-Chest x20yds
Walking Toe Touch x10yds
Skipping Toe Touch x20yds
Build-Up to 75% x30yds
Rollbacks x10 (all split)
In & Out the Window x10 each
Russian Hamstring x10 each
Build-Up to 80% x30yds
A-March 3x10yds
A-Skip 3x10yds
A-Run 3x10yds (max reps)
Build-Up to 85% x30yds

Jump Training/Plyometrics
*Teach take-off & landing tech
Hurdle Jumps 1x5 (stick landing)
Hurdle Jumps 3x5 (continuous)



Wall Drills
*Teach acceleration angle &
Wall Drill mechanics
Single Leg March 2x10
Alternate Leg March 2x10

Acceleration Drills
*2pt Staggered Stance
2pt Accelerations 3x15yds, 3x20yds