Description
WEEK 1
DAY 1 Change of Direction Mechanics Click for Full Video "Keys to Success" Full Week 1- Day 1 Video Breakdown & Overview
Schedule & Overview (Estimated Total Training Time 40-45 Minutes) • Watch In Depth Tutorial Videos on (The Biomechanics and Technique to Change of Direction Training) • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • COD Warm-Up (15 Minutes) • Glute Preparation & Development (5 Minutes) • COD Drills (15 Minutes) • Designed to be combined with Upper Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side (Full Tutorial) COD Warm-Up Phase 1:Sports Specific Agility Prep (60-70% Exertion, Focus on Executing the Movement to Perfection) - 20 Yards Both Ways Per Movement Full Warm-Up (15 Minutes) 1. Lateral Push-Step — 20 Yards (Right & Left Leg) 2. Deceleration Shuffle — 20 Yards (Stopping every 5 yards) 3. Deceleration Sprint — 20 Yards (Stopping every 5 yards) 4. Stutter Step – Deceleration to Acceleration — 20 Yards (Every 5 Yards) 5. Sprint-Shuffle-Sprint-Shuffle — 20 Yards (Transition every 5 Yards) 6. Backpedal — 20 Yards 7. Tempo Backpedal — 20 Yards (Changing Tempo every 5 Yards) 8. Shuffle-Backpedal-Shuffle-Backpedal — 20 Yards (Transition every 5 Yards) 9. Sprint- Backpedal- Sprint- Backpedal — 20 Yards (Transition every 5 Yards) 10. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles)
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
COD Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Lunge with T-Spine Mobility and Hamstring Kick — Combo 2. Quadriceps Table Top Reach (Opposite Hand/Foot) 3. Hip Pull + Side to Side Lunge + Hip Rotation 4. Hip Hinge “3 Pumps” 5. Hamstring Kick Series Glute Preparation & Development (5 Minutes) • Mini Band Clam Shells - 1 Set x 20 Per Side (Full Tutorial) • Alphabet Single Leg Balance - 1 Set x Full Alphabet Per Leg (Tutorial Video) Learning the Mechanics to Change of Direction Training (15 Minutes) • Lateral Shuffle (Full Video Tutorial) àà Deceleration “Pause”: 3 Sets x 3 Reps x 5 Yards • Crossover Sprint (Full Video Tutorial) àà Deceleration “Pause”: 3 Sets x 3 Reps x 5 Yards • Sprint to Backpedal (Full Video Tutorial) àà Deceleration “Pause”: 3 Sets x 3 Reps x 5 Yards
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
DAY 2 Linear Speed Development Click for Full Video "Why Not You" Full Week 1- Day 2 Video Breakdown & Overview Schedule & Overview (Estimated Total Training Time 40-45 Minutes) • Watch In Depth Tutorial Video on PEP Form Running (The Biomechanics and Technique to Faster Sprinting) • Watch In Depth Tutorial Video on PEP Form Running (Proper Arm Mechanics) • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • Speed Training Linear Warm-Up (15 Minutes) • Glute/Hip Preparation & Development (3 Minutes) • Watch In Depth Tutorial Stick Speed Mechanics Drills (15 Minutes) • Designed to be combined with Lower Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side Linear Warm-Up Phase 1: Focus on Executing each drill with properform and technique) 20 Yards Per Drill Full Warm-Up (15 Minutes) 1. Skip-Forward Full Arm Swing 2. Skip-Backwards Full Arm Swing 3. Skip-Forward Full Single Arm Swing 4. Skip-Backwards Full Single Arm Swing 5. Skip-Forward Half Arm Swings 6. Skip-Backwards Half Arm Swings 7. Skip-Forward Open and Close Swings 8. Skip-Forward Over and Back Swings 9. Lateral Skip- Arm Swings 10. Carioca (Hip Flips) 11. Carioca (High Knee Drive) 12. Backwards Run
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Worlds Greatest Stretch 2. Quadriceps Table Top Reach (Opposite Hand/ Foot) 3. Hip Pull + Side to Side Lunge + Hip Rotation 4. Hip Hinge “ 3 Pumps” 5. Hamstring Kick Series Glute/Hip Preparation & Development (3 Minutes) • Mini Band Single Leg Glute Bridge & Knee Drive Speed Mechanic Drills: (15 Minutes) 1. Arm Mechanic Drill: Knelling Arm Swings -3 Sets x 20 Seconds 2. Lower Body Mechanic Drills: (Full Video Overview) àà Using Stick or Dowel Rod Overhead 1. Stick Ankling àà 2 Sets x 10-20 Yards 2. Stick-Walking A’s àà 2 Sets x 20 Yards 3. Stick-Thigh Switch (Stick Each Landing) àà 2 Sets x 10 Yards 4. Stick-Thigh Switch 1-2-3 àà 2 Sets x 10 Yards 5. Stick-A Skip àà 2 Sets x 10 Yards 6. Stick-B Skip àà 2 Sets x 10 Yards 7. Stick-High Knee Run àà 2 Sets x 10 Yards 8. Stick-High Knee Butt Kicks àà 2 Sets x 10 Yards
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
DAY 3 Change of Direction Mechanics Click for Full Video "Training Champs" Full Week 1- Day 3 Video Breakdown & Overview
Schedule & Overview (EstimatedTotal Training Time 40-45 Minutes) • Review In Depth Tutorial Videos on (The Biomechanics and Technique to Change of Direction Training) • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • COD Warm-Up (15 Minutes) • Glute Preparation & Development (5 Minutes) • COD Drills (15 Minutes) • Designed to be combined with Upper Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side COD Warm-Up Phase 1: Sports Specific Agility Prep (60-70% Exertion, Focuson Executing the Movement to Perfection) -20 Yards Both Ways per Movement Full Warm-Up (15 Minutes) 1. Lateral Push-Step — 20 Yards (Right & Left Leg) 2. Deceleration Shuffle — 20 Yards (Stopping every 5 yards) 3. Deceleration Sprint — 20 Yards (Stopping every 5 yards) 4. Stutter Step – Deceleration to Acceleration — 20 Yards (Every 5 Yards) 5. Sprint-Shuffle-Sprint – Shuffle 20 Yards (Transition every5 Yards) 6. Backpedal — 20 Yards 7. Tempo Backpedal — 20 Yards (Changing Tempo every5 Yards) 8. Shuffle-Backpedal-Shuffle-Backpedal — 20 Yards (Transition every 5 Yards) 9. Sprint-Backpedal-Sprint-Backpedal — 20 Yards (Transition every 5 Yards) 10. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles)
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
COD Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Lunge with T-Spine Mobility and Hamstring Kick — Combo 2. Quadriceps Table Top Reach (Opposite Hand/Foot) 3. Fencer Stretch 4. Hip Hinge “3 Pumps” 5. Hamstring Kick Series Glute Preparation & Development (5 Minutes) • Mini Band Clam Shells - 1 Set x 20 reps Per Side • Alphabet Single Leg Balance - 1 Set x Full Alphabet Per Leg (Tutorial Video) Learning the Mechanics to Change of Direction Training (20 Minutes) • Lateral Shuffle àà Deceleration “Pause”: 1 Set x 3 Reps x 5 Yards àà (30-60-90%): 2 Sets x 3 Reps x 5 Yards • Crossover Sprint àà Deceleration “Pause”: 1 Set x 3 Reps x 5 Yards àà (30-60-90%): 2 Sets x 3 Reps x 5 Yards • Sprint to Backpedal àà Deceleration “Pause”: 1 Set x 3 Reps x 5 Yards àà (30-60-90%): 2 Sets x 3 Reps x 5 Yards • 2 Cone Figure 8 àà (100% Effort) 2 Sets x 3 Reps x 5 Yards
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
DAY 4 Acceleration Speed Development Click for Full Video "Comfortable Being Uncomfortable" Full Week 1- Day 4 Video Breakdown & Overview Schedule & Overview (Estimated TotalTraining Time 40-45 Minutes) • Watch Full Video on Acceleration Wall Mechanic Drills Set Up • Review In Depth Tutorial Videos on PEP Form Running (The Biomechanics and Technique to Faster Sprinting & Proper Arm Mechanics) • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • Speed Training Linear Warm-Up (12 Minutes) • Glute/Hip Preparation & Development (2 Minutes) • Speed Mechanics Drills (15 Minutes) • Designed to be combined with Lower Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side Linear Warm-Up Phase 1: Focus on executing each drill with properform and technique) 20 Yards Per Drill Full Warm-Up (20 Minutes) 1. Skip-Forward Full Arm Swing 2. Skip-Backwards Full Arm Swing 3. Skip-Forward Full Single Arm Swing 4. Skip-Backwards Full Single Arm Swing 5. Skip-Forward Half Arm Swings 6. Skip-Backwards Half Arm Swings 7. Skip-Forward Open and Close Swings 8. Skip-Forward Over and Back Swings 9. Lateral Skip- Arm Swings 10. Carioca (Hip Flips) 11. Carioca (High Knee Drive) 12. Backwards Run
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Worlds Greatest Stretch 2. Quadriceps Table Reach (Opposite Hand/Foot) 3. Fencer Stretch 4. Hip Hinge “3 Pumps” 5. Hamstring Kick Series Glute/Hip Preparation & Development (2 Minutes) • Mini Band Single Leg Glute Bridge & Knee Drive Speed Mechanic Drills: (15 Minutes) 1. Arm Mechanic Drill: 2 Point Knelling Arm Rips -3 Sets x 5 Rips • Super Set with- Stick Ankling 2 Sets x 10-20 Yards 2. Acceleration Wall Mechanic Drills: 1. Wall Pistons àà 2-3 Sets x 10 Reps Per Leg 2. Wall Alternating Quick Switch àà 2 Sets x 5 Reps Per Leg 3. Wall Switch 1-2 àà 2 Sets x 5 Reps Per Leg 4. Wall Switch 1-2-3 àà 2 Sets x 5 Reps Per Leg 5. Wall Run àà 2 Sets x 10 Seconds
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
WEEK 2
DAY 1 Change of Direction Mechanics Schedule & Overview (Estimated TotalTraining Time 40-45 Minutes) • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • COD Warm-Up (15 Minutes) • Glute Preparation & Development (5 Minutes) • COD Drills (15 Minutes) • Designed to be combined with Upper Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side COD Warm-Up Phase 1: Sports Specific Agility Prep (60-70% Exertion, Focuson Executing the Movement to Perfection) 20 Yards BothWays per Movement Full Warm-Up (15 Minutes) 1. Lateral Push-Step — 20 Yards (Right & Left Leg) 2. Deceleration Shuffle — 20 Yards (Stopping every 5 yards) 3. Shuffle “Reverse Pivot Turn Backwards” — 20 Yards (Transition every 5 Yards) 4. Deceleration Sprint — 20 Yards (Stopping every 5 yards) 5. Stutter Step – Deceleration to Acceleration — 20 Yards (Every 5 Yards) 6. Sprint-Shuffle-Sprint-Shuffle — 20 Yards (Transition every5 Yards) 7. Backpedal — 20 Yards 8. Tempo Backpedal — 20 Yards (Changing Tempo every5 Yards) 9. Shuffle-Backpedal-Shuffle-Backpedal — 20 Yards (Transition every 5 Yards) 10. Sprint-Backpedal-Sprint-Backpedal — 20 Yards (Transition every 5 Yards) 11. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles)
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
COD Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Lunge with T-Spine Mobility and Hamstring Kick - Combo 2. Quadriceps Table Top Reach + Superman Reach 3. Hip Pull + Side to Side Lunge + Hip Rotation 4. Hip Hinge “3 Pumps” 5. Hamstring Kick Series Glute Preparation & Development (5 Minutes) • Mini Band Clam Shells- 1 Set x 20 Reps + 10 Second Isometric Hold Per Side • Alphabet Single Leg Balance - 1 Set x Full Alphabet Per Leg Learning the Mechanics to Change of Direction Training (15 Minutes) • Lateral Shuffle àà 30-60-90%: 1 Set x 3 Reps x 5 Yards àà 100% Effort: 2 Set x 3 Reps x 5 Yards • Crossover Sprint àà 30-60-90%: 1 Set x 3 Reps x 5 Yards àà 100% Effort: 2 Sets x 3 Reps 5 Yards • Sprint to Backpedal àà 30-60-90%: 1 Set x 3 Reps x 5 Yards àà 100% Effort: 2 Set x 3 Sets x 5 Yards • 2 Cone Figure 8 àà 100% Effort: 2 Sets x 3 Reps x 5 Yards
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
DAY 2 Linear Speed Mechanics Schedule & Overview (Estimated Total Training Time 40-45 Minutes) • Review In Depth Tutorial Videos on PEP Form Running(The Biomechanics and Technique to Faster Sprinting& Proper Arm Mechanics) • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • Speed Training Linear Warm-Up (15 Minutes) • Glute/Hip Preparation & Development (2 Minutes) • Speed Mechanics Drills (10-12 Minutes) • Designed to be combined with Lower Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side Linear Warm-Up Phase 1: Focus on executing each drill with properform and technique) 20 Yards Per Drill Full Warm-Up (15 Minutes) 1. Skip-Forward Full Arm Swing 2. Skip-Backwards Full Arm Swing 3. Skip-Forward Full Single Arm Swing 4. Skip-Backwards Full Single Arm Swing 5. Skip-Forward Half Arm Swings 6. Skip-Backwards Half Arm Swings 7. Skip-Forward Open and Close Swings 8. Skip-Forward Over and Back Swings 9. Lateral Skip-Arm Swings 10. Carioca (Hip Flips) 11. Carioca (High Knee Drive) 12. Backwards Run
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Worlds Greatest Stretch 2. Quadriceps Table Top Reach + Superman Reach 3. Hip Pull + Side to Side Lunge + Hip Rotation 4. Hip Hinge “3 Pumps” 5. Hamstring Kick Series Glute/Hip Preparation & Development (2 Minutes) • Mini Band Single Leg Glute Bridge & Knee Drive Speed Mechanic Drills: (15-20 Minutes) 1. Arm Mechanic Drill: Standing Arm Swings -3 Sets x 20 Seconds 2. Lower Body Mechanic Drills: àà With and Without Stick/Dowel Rod 1. Ankling àà With Stick 1 Set x 10-20 Yards àà Without Stick 1 Set x 10-20 Yards 2. Walking A’s àà Stick 1 Set x 20 Yards àà Without Stick 1 Set x 20 Yards 3. Thigh Switch (Stick Each Landing) àà Stick 2 Sets x 10 Yards àà Without Stick 1 Set x 10 Yards 4. Thigh Switch 1-2-3 àà Stick 2 Sets x 10 Yards àà Without Stick 1 Set x 10 Yards 5. A Skip àà Stick 2 Sets x 10 Yards àà Without Stick 1 Set x 10 Yards 6. B Skip àà Stick 2 Sets x 10 Yards àà Without Stick 1 Set x 10 Yards 7. High Knee Run àà Stick 2 Sets x 10 Yards àà Without Stick 1 Set x 10 Yards 8. High Knee Butt Kicks àà Stick 2 Sets x 10 Yards àà Without Stick 1 Set x 10 Yards
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
DAY 3 Rapid Response Drills & Change of Direction Mechanics Schedule & Overview (Estimated TotalTraining Time 40-45 Minutes) • Watch In Depth Tutorial Video on Rapid Response Training • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • COD Warm-Up (15 Minutes) • Glute Preparation & Development (5 Minutes) • Rapid Response Drill- Phase 1: Stationary (10 Minutes) • COD Drills (10 Minutes) • Designed to be combined with Upper Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side COD Warm-Up Phase 1: Sports Specific Agility Prep (60-70% Exertion,Focus on Executing the Movement to Perfection) -20 Yards Both Ways per Movement Full Warm-Up (15 Minutes) 1. Lateral Push-Step — 20 Yards (Right & Left Leg) 2. Deceleration Shuffle — 20 Yards (Stopping every 5 yards) 3. Shuffle “Reverse Pivot Turn Backwards” — 20 Yards (Transition every 5 Yards) 4. Stutter Step-Deceleration to Acceleration Sprint —20 Yards (Every 5 yards) 5. Sprint to Deceleration-Backpedal to Acceleration —20 Yards (Every 5 Yards) 6. Sprint-Shuffle-Sprint-Shuffle — 20 Yards(Transition every 5 Yards) 7. Backpedal — 20 Yards 8. Tempo Backpedal — 20 Yards (Changing Tempo every5 Yards) 9. Shuffle-Backpedal-Shuffle-Backpedal — 20 Yards (Transition every 5 Yards) 10. Sprint-Backpedal-Sprint-Backpedal — 20 Yards(Transition every 5 Yards) 11. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles)
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
COD Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Lunge with T-Spine Mobility and Hamstring Kick - Combo 1. Quadriceps Table Reach + Superman 2. Sumo Squat to Fencer Stretch 3. Hip Hinge “3 Pumps” 4. Hamstring Kick Series Glute Preparation & Development (5 Minutes) • Mini Band Clam Shells - 1 Set x 20 Reps + 20 Second Isometric Hold Per Side • Sprinter Knee Drive Hip Hinge 1-2 Sets x 10 Reps Each Leg Rapid Response Drill: Phase 1 Stationary (8-10 Minutes) Phase 1 (Click Exercises for Full Video Tutorial) Stationary: Learning Speed, Rhythm andCoordination of the exercise • 30/60/90% (10 Seconds) x 2 Sets & 20-30 Seconds Rest 1. Forward, Forward, Back, Back 2. Quick Switch “Scissors” 3. Two Feet Forward and Back 4. In and Out 5. Single Leg Forward and Back 6. Single Leg Side to Side 2 Cone Change of Direction Training (10 Minutes) • Click Here for Full 2 Cone COD Sheet
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
DAY 4 Acceleration Speed Development Schedule & Overview (Estimated Total TrainingTime 40-45 Minutes) • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • Speed Training Linear Warm-Up (12 Minutes) • Glute/Hip Preparation & Development (3 Minutes) • Speed Mechanics Drills (15 Minutes) • Designed to be combined with Lower Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side Linear Warm-Up Phase 1: Focus on executing each drill with properform and technique) - 20 Yards Per Drill Full Warm-Up (20 Minutes) 1. Skip-Forward Full Arm Swing 2. Skip-Backwards Full Arm Swing 3. Skip-Forward Full Single Arm Swing 4. Skip-Backwards Full Single Arm Swing 5. Skip-Forward Half Arm Swings 6. Skip-Backwards Half Arm Swings 7. Skip-Forward Open and Close Swings 8. Skip-Forward Over and Back Swings 9. Lateral Skip-Arm Swings 10. Carioca (Hip Flips) 11. Carioca (High Knee Drive) 12. Backwards Run
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Lunge with T-Spine Mobility and Hamstring Kick- Combo 2. Quadriceps Table Reach + Superman 3. Sumo Squat to Fencer Stretch 4. Hip Hinge “3 Pumps” 5. Hamstring Kick Series Glute/Hip Preparation & Development (3 Minutes) • Mini Band Single Leg Glute Bridge with Abduction (Full Tutorial) Speed Mechanic Drills: (15 Minutes) 1. Arm Mechanic Drill: 2 Point Kneeling Arm Rips -3 Sets x 5 Rips àà Super-Set with – Ankling 3 Sets x 15-20 Yards 2. Acceleration Wall Mechanic Drills: 1. Wall Pistons àà 2-3 Sets x 10 Per Leg 2. Explosive Hip Hinge Knee Drive àà 2 Sets x 5 Reps Per Leg 3. Wall Alternating Quick Switch àà 2 Sets x 5 Reps Per Leg 4. Wall Switch 1-2 àà 2 Sets x 5 Reps Per Leg 5. Wall Switch 1-2-3 àà 2 Sets x 5 Reps Per Leg 6. Wall Run àà 2 Sets x 10 Seconds
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
WEEK 3
DAY 1 Rapid Response Drills & Change of Direction Mechanics Schedule & Overview • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • COD Warm-Up (10 Minutes) • Glute Preparation & Development (5 Minutes) • Rapid Response Drill- Phase 2: Lateral (10 Minutes) • 3 Cone COD Drills (15 Minutes) • Designed to be combined with Upper Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side COD Warm-Up Phase 1: Sports Specific Agility Prep (60-70% Exertion, Focuson Executing the Movement to Perfection) 20 YardsBoth Ways per Movement Full Warm-Up (10 Minutes) 1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg) 2. 45 Degree Lateral Forward Push-Step — 20 Yards 3. Lateral Slalom Agility Sprint (Aggressive Outside FootPlant) — 20 Yards 4. Deceleration Shuffle + Hip Flip — 20 Yards(Stopping every 5 yards) 5. Shuffle “Reverse Pivot Turn Backwards” —20 Yards (Transition every 5 Yards) 6. Sprint to Deceleration-Backpedal to Acceleration —20 Yards (Every 5 Yards) 7. Sprint to Jump — 20 Yards (Every 5 Yards) 8. Backpedal Weave — 20 Yards (Changing Tempoevery 5 Yards) 9. Sprint-Backpedal-Sprint-Backpedal — 20 Yards(Transition every 5 Yards) 10. Two Step Rhythmic Shuffle — 20 yards (Flipping Hipsevery two shuffles) 11. Quick Hip Flips (Flipping Hips every 5 Yards)
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
COD Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Lunge with T-Spine Mobility and Hamstring Kick - Combo 2. Quadriceps Table Top Reach + Superman Reach + Airplane 3. Hip Pull + Side to Side Lunge + Hip Rotation 4. Hip Hinge “3 Pumps” 5. Hamstring Kick Series Glute Preparation & Development (5 Minutes) • Mini Band Glute Internal & External Rotation 1 Set x 10 Reps Per Leg • Sprinter Knee Drive Hip Hinge 1 Set x 10 Reps Each Leg • Sprinter Deceleration Snap Down 1 Set x 10 Reps Each Leg Rapid Response Drill: Phase 2 Lateral (8-10 Minutes) Phase 2 (Click Exercises for Full Video Tutorial) Lateral/Forward and Back: Right & Left Side (5 Yards) • 1 Set x 30 Seconds Rest Per Movement 1. Forward, Forward, Back, Back 2. Quick Switch “Scissors” 3. Two Feet Forward and Back 4. In and Out 5. Single Leg Forward and Back 6. Single Leg Side to Side 3 Cone Change of Direction Training (15 Minutes) • Click Here for Full 3 Cone COD Sheets
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
DAY 2 Linear Speed Mechanics Schedule & Overview (Estimated TotalTraining Time 40-45 Minutes) • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • Speed Training Linear Warm-Up (15 Minutes) • Glute/Hip Preparation & Development (2 Minutes) • Speed Mechanics Drills (10-12 Minutes) • Designed to be combined with Lower Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side Linear Warm-Up Phase 1: Focus on executing each drillwith proper form and technique) 20 Yards Per Drill Full Warm-Up (15 Minutes) 1. Skip-Forward Full Arm Swing 2. Skip-Backwards Full Arm Swing 3. Skip-Forward Full Single Arm Swing 4. Skip-Backwards Full Single Arm Swing 5. Skip-Forward Half Arm Swings 6. Skip-Backwards Half Arm Swings 7. Skip-Forward Open and Close Swings 8. Skip-Forward Over and Back Swings 9. Lateral Skip- Arm Swings 10. Carioca (Hip Flips) 11. Carioca (High Knee Drive) 12. Backwards Run
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Lunge with T-Spine Mobility and Hamstring Kick - Combo 2. Quadriceps Table Top Reach + Superman Reach + Airplane 3. Hip Pull + Side to Side Lunge + Hip Rotation 4. Hip Hinge “3 Pumps” 5. Hamstring Kick Series Glute/Hip Preparation & Development (2 Minutes) • Mini Band Single Leg Glute Bridge with Abduction Speed Mechanic Drills: (10-12 Minutes) 1. Lower Body Mechanic Drills: àà All Without Stick or Dowel Rod Overhead 1. Ankling àà 2 Sets x 20 Yards 2. Walking A’s àà 2 Sets x 20 Yards 3. Thigh Switch àà 2 Sets x 10-20 Yards 4. Thigh Switch 1-2-3 àà 2 Sets x 10-20 Yards 5. A-Skip àà 2 Sets x 10-20 Yards 6. B-Skip àà 2 Sets x 10-20 Yards 7. High Knee Run àà 2 Sets x 10-20 Yards 8. High Knee Butt Kicks àà 2 Sets x 10-20 Yards 9. Power Skips àà 2 Sets x 10 Yards 2. Speed Training: àà 10 Yard Flying Sprints of 2-3 Sets x 3 Reps (70-85% Effort) Focus on Form and Technique àà 1.5-3 Minutes Rest Between Reps
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
DAY 3 Rapid Response Drills & Change of Direction Mechanics Schedule & Overview • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • COD Warm-Up (15 Minutes) • Glute Preparation & Development (5 Minutes) • Rapid Response Drill: Phase 2 Verbal Cue “Switch”(10 Minutes) • 4 COD Drills (15 Minutes) • Designed to be combined with Upper Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side COD Warm-Up Phase 1: Sports Specific Agility Prep (60-70% Exertion, Focuson Executing the Movement to Perfection) 20 YardsBoth Ways per Movement Full Warm-Up (15 Minutes) 1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg) 2. 45 Degree Lateral Forward Push-Step — 20 Yards 3. Lateral Slalom Agility Sprint (Aggressive Outside Foot Plant) — 20 Yards 4. Deceleration Shuffle + Hip Flip — 20 Yards (Stopping every5 yards) 5. Shuffle “Reverse Pivot Turn Backwards” —20 Yards (Transition every 5 Yards) 6. Sprint to Deceleration-Backpedal to Acceleration —20 Yards (Every 5 Yards) 7. Sprint to Jump — 20 Yards (Every 5 Yards) 8. Backpedal Weave — 20 Yards (Changing Tempoevery 5 Yards) 9. Sprint-Backpedal-Sprint-Backpedal — 20 Yards(Transition every 5 Yards) 10. Two Step Rhythmic Shuffle — 20 yards (Flipping Hipsevery two shuffles) 11. Quick Hip Flips (Flipping Hips every 5 Yards)
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
COD Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Lunge with T-Spine Mobility and Hamstring Kick- Combo 2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane 3. Sumo Squat to Fencer Stretch + Hip Rotation 4. Hip Hinge “3 Pumps” + Inchworms 5. Hamstring Kick Series Glute Preparation & Development (5 Minutes) • Mini Band Glute Internal & External Rotation 1 Set x 10 Reps Per Leg • Sprinter Knee Drive Hip Hinge 1 Set x 10 Reps Each Leg • Sprinter Deceleration Snap Down 1 Set x 10 Reps Each Leg Rapid Response Drill- Phase 2:Lateral Verbal Cue (10 Minutes) Phase 2 Lateral: Verbal Cue “Switch” (5 Yards) • 1 Set x 30-45 Seconds Rest Per Movement 1. Forward, Forward, Back, Back 2. Quick Switch “Scissors” 3. Two Feet Forward and Back 4. In and Out 5. Single Leg Forward and Back 6. Single Leg Side to Side 4 Cone Change of Direction Training (15 Minutes) • Click Here for Full 4 Cone COD Sheets
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
DAY 4 Acceleration Speed Development Schedule & Overview (Estimated TotalTraining Time 40-45 Minutes) • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • Speed Training Linear Warm-Up (12 Minutes) • Glute/Hip Preparation & Development (3 Minutes) • Speed Mechanics Drills (15 Minutes) • Designed to be combined with Lower Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side Linear Warm-Up Phase 1 Focus on executing each drill with properform and technique (20 Yards Per Drill) Full Warm-Up (20 Minutes) 1. Skip-Forward Full Arm Swing 2. Skip-Backwards Full Arm Swing 3. Skip-Forward Full Single Arm Swing 4. Skip-Backwards Full Single Arm Swing 5. Skip-Forward Half Arm Swings 6. Skip-Backwards Half Arm Swings 7. Skip-Forward Open and Close Swings 8. Skip-Forward Over and Back Swings 9. Lateral Skip - Arm Swings 10. Carioca (Hip Flips) 11. Carioca (High Knee Drive) 12. Backwards Run
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Lunge with T-Spine Mobility and Hamstring Kick - Combo 2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane 3. Sumo Squat to Fencer Stretch 4. Hip Hinge “3 Pumps” + Inchworms 5. Hamstring Kick Series Glute/Hip Preparation & Development (3 Minutes) • Mini Band Single Leg Glute Bridge with Abduction Speed Mechanic Drills: (15 Minutes) 1. Arm Mechanic Drill: 2 Point Kneeling Arm Rips -3 Sets x 5 Rips • Super-Set with – Ankling 3 Sets x 15-20 Yards 2. Acceleration Wall Mechanic Drills: 1. Wall Pistons àà 2-3 Sets x 10 Per Leg 2. Explosive Hip Hinge Knee Drive to Switch 1-2-3 àà 2 Sets x 5 Reps Per Leg 3. Wall Run àà 2 Sets x 10 Seconds 3. Kneeling 2 Point Stance Explosive Hip Drive • 2-3 Sets x 3 Reps of 5 Yard Bursts (100% Effort)Focus on Form and Technique • 1.5-2 Minutes Rest Between Reps
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
WEEK 4
DAY 1 Rapid Response Drills & Change of Direction Mechanics Schedule & Overview • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • COD Warm-Up (10 Minutes) • Glute Preparation & Development (5 Minutes) • Rapid Response Drill- Phase 2: Auditory Cue (10 Minutes) • 4 Cone COD Drills (15 Minutes) • Designed to be combined with Upper Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side COD Warm-Up Phase 1: Sports Specific Agility Prep (60-70% Exertion, Focuson Executing the Movement to Perfection) 20 YardsBoth Ways per Movement Full Warm-Up (10 Minutes) 1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg) 2. Dynamic Bounce 45 Degree Lateral Forward Push-Step — 20 Yards 3. Lateral Slalom Agility Sprint (Aggressive Outside Foot Plant) — 20 Yards 4. Deceleration Shuffle + Hip Flip — 20 Yards (Stopping every5 yards) 5. Shuffle “Reverse Pivot Turn Backwards” —20 Yards (Transition every 5 Yards) 6. Sprint to Deceleration- Backpedal to Acceleration —20 Yards (Every 5 Yards) 7. Deceleration Sprint to Lateral Shuffle to Sprint (Alternate Shuffles Right/Left Each Time) 8. Sprint to Jump — 20 Yards (Every 5 Yards) 9. Weave Backpedal — 20 Yards (Changing Tempo every5 Yards) 10. Sprint-Backpedal-Sprint-Backpedal — 20 Yards (Transition every 5 Yards) 11. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles) 12. Quick Hip Flips (Flipping Hips every 5 Yards)
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
COD Warm-Up Phase 2 Mobility Preparation (20 Yards Per Mobility Exercise) 1. Lunge with T-Spine Mobility and Hamstring Kick- Combo 2. Quadriceps Table Top Reach + Superman Reach + Airplane 3. Hip Pull + Side to Side Lunge + Hip Rotation 4. Hip Hinge “3 Pumps” + Inchworms 5. Hamstring Kick Series Glute Preparation & Development (6 Minutes) • Mini Band Glute Internal & External Rotation 1 Set x 10 Reps Per Leg • Sprinter Knee Drive Hip Hinge 1 Set x 10 Reps Each Leg • Sprinter Deceleration Snap Down 1 Set x 10 Reps Each Leg • Sprinter Power Jumps x 1 Set x 10 Reps Each Leg Rapid Response Drill- Phase 3: Lateral Auditory Cue (8-10 Minutes) Phase 3 Lateral: Auditory Cue “Clap” (5 Yards) • 1 Set x 30-45 Seconds Rest Per Movement 1. Forward, Forward, Back, Back 2. Quick Switch “Scissors” 3. Two Feet Forward and Back 4. In and Out 5. Single Leg Forward and Back 6. Single Leg Side to Side 4 Cone Change of Direction Training (10 Minutes) • Click Here for Full 4 Cone COD Sheets
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
DAY 2 Linear Speed Mechanics Schedule & Overview (Estimated TotalTraining Time 40-45 Minutes) • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • Speed Training Linear Warm-Up (15 Minutes) • Glute/Hip Preparation & Development (2 Minutes) • Speed Mechanics Drills (10-12 Minutes) • Designed to be combined with Lower Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side Linear Warm-Up Phase 1: Focus on executing each drill with proper form and technique - 20 Yards Per Drill Full Warm-Up (15 Minutes) 1. Skip-Forward Full Arm Swing 2. Skip-Backwards Full Arm Swing 3. Skip-Forward Full Single Arm Swing 4. Skip-Backwards Full Single Arm Swing 5. Skip-Forward Half Arm Swings 6. Skip-Backwards Half Arm Swings 7. Skip-Forward Open and Close Swings 8. Skip-Forward Over and Back Swings 9. Lateral Skip- Arm Swings 10. Carioca (Hip Flips) 11. Carioca (High Knee Drive) 12. Backwards Run
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Lunge with T-Spine Mobility and Hamstring Kick- Combo 2. Quadriceps Table Top Reach + Superman Reach + Airplane 3. Hip Pull + Side to Side Lunge + Hip Rotation 4. Hip Hinge “3 Pumps” + Inchworms 5. Hamstring Kick Series Glute/Hip Preparation & Development (2 Minutes) • Mini Band Single Leg Glute Bridge with Abduction Speed Mechanic Drills: (10-12 Minutes) 1. Lower Body Mechanic Drills: àà All Without Stick or Dowel Rod Overhead 1. Ankling àà 2 Sets x 20 Yards 2. Walking A’s àà 2 Sets x 20 Yards 3. Thigh Switch àà 2 Sets x 10-20 Yards 4. Thigh Switch 1-2-3 àà 2 Sets x 10-20 Yards 5. A-Skip àà 2 Sets x 10-20 Yards 6. B-Skip àà 2 Sets x 10-20 Yards 7. High Knee Run àà 2 Sets x 10-20 Yards 8. High Knee Butt Kicks àà 2 Sets x 10-20 Yards 9. Power Skips àà 2 Sets x 10 Yards 2. Speed Training: àà 10 Yard Flying Sprints- 3 Sets x 3 Reps (80-90% Effort) Focus on Form and Technique àà 1.5 -3 Minutes Rest Between Reps
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
DAY 3 Rapid Response Drills & Change of Direction Mechanics Schedule & Overview • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • COD Warm-Up (10 Minutes) • Glute Preparation & Development (5 Minutes) • Rapid Response Drill- Phase 2: Visual Cue (10 Minutes) • 5 Cone COD Drills (15 Minutes) • Designed to be combined with Upper Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin), • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side COD Warm-Up Phase 1: Sports Specific Agility Prep (60-70% Exertion, Focuson Executing the Movement to Perfection) - 20 YardsBoth Ways per Movement Full Warm-Up (10 Minutes) 1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg) 2. Dynamic Bounce 45 Degree Lateral Forward Push-Step — 20 Yards 3. Lateral Slalom Agility Sprint (Aggressive Outside Foot Plant) — 20 Yards 4. Deceleration Shuffle + Hip Flip — 20 Yards (Stopping every5 yards) 5. Shuffle “Reverse Pivot Turn Backwards” —20 Yards (Transition every 5 Yards) 6. Sprint to Deceleration- Backpedal to Acceleration —20 Yards (Every 5 Yards) 7. Deceleration Sprint to Lateral Shuffle to Sprint (Alternate Shuffles Right/Left Each Time) 8. Sprint to Jump — 20 Yards (Every 5 Yards) 9. Weave Backpedal — 20 Yards (Changing Tempo every5 Yards) 10. Sprint-Backpedal-Sprint-Backpedal — 20 Yards (Transition every 5 Yards) 11. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles) 12. Quick Hip Flips (Flipping Hips every 5 Yards)
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
COD Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Lunge with T-Spine Mobility and Hamstring Kick- Combo 2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane 3. Sumo Squat to Fencer Stretch + Hip Rotation 4. Hip Hinge “3 Pumps” + Inchworms 5. Hamstring Kick Series Glute Preparation & Development (6 Minutes) • Mini Band Glute Internal & External Rotation 1 Set x 10 Reps Per Leg • Sprinter Knee Drive Hip Hinge 1 Set x 10 Reps Each Leg • Sprinter Deceleration Snap Down 1 Set x 10 Reps Each Leg • Sprinter Power Jumps x 1 Set x 10 Reps Each Leg Rapid Response Drill- Phase 2: Auditory Cue (8-10 Minutes) Phase 2 Visual Cue - Figure Pointing (5 Yards) • 1 Set x 30-45 Seconds Rest Per Movement 1. Forward, Forward, Back, Back 2. Quick Switch “Scissors” 3. Two Feet Over and Back 4. Single Leg In and Out 5. Single Leg Forward and Back 6. Single Leg Side to Side 5 Cone Change of Direction Training (10 Minutes) • Click Here for Full 5 Cone COD Sheets
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
DAY 4 Acceleration Speed Development Schedule & Overview (Estimated TotalTraining Time 40-45 Minutes) • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes • Speed Training Linear Warm-Up (12 Minutes) • Glute/Hip Preparation & Development (3 Minutes) • Speed Mechanics Drills (20 Minutes) • Designed to be combined with Lower Body Lift Soft Tissue Preparation Series (5 Minutes) • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin) • “Barbell Smash” (Older Athletes) Diaphragmatic Breathing & Core Preparation (3-5 Minutes) • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side Linear Warm-Up Phase 1: Focus on executing each drill with proper formand technique) - 20 Yards Per Drill Full Warm-Up (20 Minutes) 1. Skip-Forward Full Arm Swing 2. Skip-Backwards Full Arm Swing 3. Skip-Forward Full Single Arm Swing 4. Skip-Backwards Full Single Arm Swing 5. Skip-Forward Half Arm Swings 6. Skip-Backwards Half Arm Swings 7. Skip-Forward Open and Close Swings 8. Skip-Forward Over and Back Swings 9. Lateral Skip- Arm Swings 10. Carioca (Hip Flips) 11. Carioca (High Knee Drive) 12. Backwards Run
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1. Lunge with T-Spine Mobility and Hamstring Kick- Combo 2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane 3. Sumo Squat to Fencer Stretch 4. Hip Hinge “3 Pumps” + Inchworms 5. Hamstring Kick Series Glute/Hip Preparation & Development (3 Minutes) • Mini Band Single Leg Glute Bridge with Abduction Speed Mechanic Drills: (20 Minutes) 1. Arm Mechanic Drill: 2 Point Kneeling Arm Rips - 3 Sets x 5 Rips • Super-Set with – Ankling 3 Sets x 15-20 Yards 2. Acceleration Wall Mechanic Drills: 1. Wall Pistons àà 2-3 Sets x 10 Per Leg 2. Explosive Hip Hinge Knee Drive to Switch 1-2-3 àà 2 Sets x 5 Reps Per Leg 3. Wall Run & Rise àà 2 Sets x 10-20 Seconds 3. 3 Point Stance Sprints: • 2-3 Sets x 3 Reps of 10 Yard Acceleration Sprints(100% Effort) Focus on Form and Technique • 1.5-3 Minutes Rest Between Reps
30-DAY SPORTS PERFORMANCE SPEED PROGRAM
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