SAMPLE SPEED WORKOUT
Speed Warm-up
-
Jog 50
- Leg Swings
- Jog 50
- Lateral Leg Swings
- 3o Yard Loose Skip
- A-Skip (5 x 40 yards)
- Backward running (5 x 40 yards)
- Fast Leg (4 x4R, 4L)
- Acceleration (5 x 40 yards)
Cone Drills
- 10 - 20 - 10
- Box Drill
- T - Drill
Power Hurdle Drill
- Double Leg Jumps ( 3 x 24")
- Double Leg Jumps ( 3 x 30")
- Double Leg Jumps (3 x 36")
Speed Drill
- Speed Hurdles ( 4 x 10 hurdles)
- Speed Ladder (linera) 4 sets
- Speed Ladder (lateral) 4 sets
