WARM-UP
- 20 pushups
- Hamstring stretch (any)
- Calf stretch (any)
- Quad stretch (any)
- Front skips
- Backward run
- Karaoke
- Light jump rope or light bounce for 2 minutes (until you break a sweat)
Mark off after warm-up exercise is complete:
SPEED WORK
Second Gear Technique (aka high knees & arm drive)
3 sets x 5 yards
rest 30 second between sets
Demo
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Third Gear Technique (aka sprints)
3 sets x 10-15 yards
(Notes: sprint 70%-90% effort, focus on knee drive and arm drive)
Demo
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First Gear, into Second Gear, into Third Gear (aka quick feet to high knees to sprint)
2 sets x 15 yards
rest 30 seconds between sets
Demo
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Set 1
Stance and Sprints
6 sets x 10-15 yard dash
Sets 1 and 2: Falling starts
Sets 3 and 4: Two-point stance starts
Sets 5 and 6: Three-point stance starts
WEIGHTROOM WORK
Eccentric Back Squats
3 sets x 8-12 reps
(Notes: 70%-80% of one rep max)
rest 30 seconds between sets
Demo
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Split Squats
3 sets x 8-12 reps (each leg)
(Notes: you may use weights)
rest 30 seconds between sets
Demo
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Reverse Hyperextensions
3 sets x 12-15 reps
rest 30 seconds between sets
Demo
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Romanian Deadlifts
3 sets x 8-12 reps
rest 30 sends between sets
Demo
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COOL DOWN
Stretching
Hold each for 15 to 20 seconds
Mark as complete once all stretches have been performed.
COMPLETED
Saving...
REMEMBER: Mark off your progress on BoingDASH's calendar page