Phase 4: Speed

Speed

Perform all sets of each exercise (with rest) before moving on to the next. 

A1: 10-yd Sprint (2 Point start)

Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)

Reps: 1/side

Rest: 60 secs

A2: Depth Drop

Sets: 3

Reps: 5

Rest: 60 secs

B1: Feet Elevated 1-Leg Hip Lift

Sets: 3

Reps: 8/side (weeks 1 + 2); 10 weeks (3 + 4)

Rest: 30 secs

B2: Continuous 1-Leg 90-DeGree

Sets: 3

Reps: 3/side

Rest: 30 secs

B3: Bent Knee Reverse Crunch

Sets: 3

Reps: 10 (weeks 1 + 2); 12 (weeks 3 + 4)

Rest: 60 secs

C1: hands elevated explosive push up

Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)

Reps: 5

Rest: 30 secs

C2: Wall External Rotation ISO

Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)

Reps: 20 secs/side (weeks 1 + 2); 30 secs/side (weeks 3 + 4)

Rest: 30 secs

C3: Alt Leg Lower Hold (arms up)

Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)

Reps: 4/side (weeks 1 + 2); 6/side (weeks 3 + 4)

Rest: 30 secs