Recommendations: Sets/Reps
Dynamic Warm Up:
Exercise Repetitions
1. 70% Sprint 2 times
2. High Knees 2 times
3. Speed Skips 2 times
4. Lunges 2 times
5. Lateral Slides 2 times
6. Squats 10 times
7. Good Mornings 10 times
8. Push Ups 10 times
9. Crunches 10 times
Speed and Footwork:
1. Jump Rope Routine-
A. side to side
B. forward and backward
C. one foot- side to side
D. one foot- forward and backward
2. Running Arms 3 sets
of 10 reps
3. Partner Starts 5 reps
4. Weighted Resistance Starts 5
reps at 10 yards
5. Power Skips for Height 5 reps
6. Power Skips for Distance 5 reps
7. Footwork Ladder 4 times each
drill
Power Exercises:
Medicine Ball 2 sets of 5 reps (All Exercises)
Plyometrics 2 sets of 10 reps (All Exercises)
Cool Down Routine:
1. Hanging Hamstring 2
times for 10 second hold
2. Quad Pull 2 times for 10 second
hold
3. Single knee to chest 2 times
for 10 second hold
4. Sumo Stretch 2 times for 10
second hold
5. Tip Toe Walk 1 time for 20 yards
6. Heel Walking 1 time for 20 yards
Program Progression for Strength, Power, and Speed Video
· The following recommendations are based on a
12 week periodized program (Begin this to coincide with start of the
athlete’s season)
Base Phase: Weeks 1-4
Perform all strength training exercises 3 sets of 10-12 reps with light
to moderate resistance two times per week
Development Phase: Weeks 5-8
Perform all strength training exercises 3 sets of 8-10 reps using moderate
resistance two times per week
Peak Phase: Weeks 9-12
Perform all strength training exercises 3-4 sets of 6-8 reps using moderate
to heavy resistance two times per week
Note:
· Stop any activity that causes pain in or around any joint immediately
· If you experience any shortness of breath or feel “light headed” stop
the activity immediately
· DO NOT sacrifice technique for higher weight- it is critical to maintain
proper form and technique
· During in-season training it is recommended to continue light strength
and conditioning to maintain strength gains- it is recommended however to utilize
light to moderate resistance during these times.
· During in-season periods it is a great time to focus on flexibility
You may continue this program year round as it is important
to maintain your gains throughout the year and work toward next years
goals.
If you have specific questions please feel free to email
us.
Thank you and Good Luck!
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and Speed Video
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