WEEK 1
"There may be people with more talent than you, but THERE IS NO EXCUSE FOR ANYONE TO WORK HARDER THAN YOU" - Derek Jeter
SPEED / STRENGTH / AGILITY
2
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Stretch
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Air Squats (4x10)
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Sit Ups (4x12)
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Push Ups (3x8)
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Walking Lunges (3x6 each)
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Russian Twists (3x20 seconds)
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Bench Dips (3x12)
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Front Planks (3x30 seconds)
3
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Stretch
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Hip Swings
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1-2 Mile Run Timed
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Stretch
4
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Dynamic Warm Up 1
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Stretch
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Hip Bridges (3x10)
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Leg Raises (3x10)
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Power Skips (5x4 each leg)
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Quick Foot Line (3x10 seconds each)
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Sprint Starts (6x)
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Speed Circles (5x Down & Back)
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4 Cone (2x each pattern)
1
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Dynamic Warm Up 1
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Stretch
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A, B, & C Skips (2x each)
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Pogo/Tuck Jumps (3x6 each)
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Wall Runs (2x each)
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Broad Jumps (4x4 singles, 5x doubles)
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Sprint Starts (10x)
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Quick Foot Line (3x10 seconds each)
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Timed Sprints (3x40yd, 3x20yd, 3x10yd)