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MENU

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

First Gear Technique (aka Quick Feet)
3 sets x 5 yards
3o second rest between sets

Demo

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Second Gear Technique (aka high knees & arm drive)
3 sets x5 yards
30 second rest

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
30 seconds rest between sets

Demo

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Stance and Sprints

6 sets x 10-15 yard dash

  • Sets 1 and 2: Falling starts starts
  • Sets 3 and 4: Two-point stance starts
  • Sets 5 and 6: Three-point stance starts

Demos

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WEIGHTROOM WORK

Back Squats

3 sets x 8-12 reps @ 70-80% of one rep max

Demo

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Bulgarian Split Squats

3 sets x 8-12 reps (each leg)

Demo

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Reverse Hyperextensions

3 sets x 12-15 reps

Demo

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Romanian Deadlifts

3 sets x 8-12 reps

Demo

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COOL DOWN

Stretching

Hold each for 15 to 20 seconds

Mark as complete once all stretches have been performed.

REMEMBER: Mark off your progress on BoingDASH's calendar page

Go to Program Calendar