Phase 1- Day 2 Speed Workout Begin with Dynamic Warm-Up and always end with a cool down and stretch To be completed weeks 1, 3, 5 Falling Sprints- Begin standing tall come up on to your toes; begin to lean forward when you feel yourself falling drive your leg into the ground and sprint and with a good forward lean for 50 yards. 50 yards x 10 reps (30 sec rest) Shuffle Run into Sprint- Shuffle 10 yards turn and spring 30 yards Complete x 5 reps in each direction (20-second rest) Backpedal into a Sprint- Backpedal 10 yards turn and sprint 30 yards Complete x 8 reps (20-second rest) 150 Yard Shuffle x 2- Sprint 5 yards touch the line and go back, sprint 10 yards and back, 15 yards and back, 20 yards and back, 25 yards and back. TIME: Completed in less than 40 seconds. Rest 1:30 in between sets Cool down and Stretch To be completed weeks 2, 4, 6 Begin with a dynamic warm up 3 x 60 yard shuttles Sprint to 5 yards and back, 10 yards and back, 15 and back Sprint Workout: Sprint Reps Rest 60 yards 6 30 secs 40 yards 8 20 secs 20 yards 10 15 secs *Rest 2 minutes in between each change in distance 2 x 60 yard shuttle COOL DOWN AND STRETCH
Phase 1- Day 2 Speed Workout Begin with Dynamic Warm-Up and always end with a cool down and stretch To be completed weeks 1, 3, 5 Falling Sprints- Begin standing tall come up on to your toes; begin to lean forward when you feel yourself falling drive your leg into the ground and sprint and with a good forward lean for 50 yards. 50 yards x 10 reps (30 sec rest) Shuffle Run into Sprint- Shuffle 10 yards turn and spring 30 yards Complete x 5 reps in each direction (20-second rest) Backpedal into a Sprint- Backpedal 10 yards turn and sprint 30 yards Complete x 8 reps (20-second rest) 150 Yard Shuffle x 2- Sprint 5 yards touch the line and go back, sprint 10 yards and back, 15 yards and back, 20 yards and back, 25 yards and back. TIME: Completed in less than 40 seconds. Rest 1:30 in between sets Cool down and Stretch To be completed weeks 2, 4, 6 Begin with a dynamic warm up 3 x 60 yard shuttles Sprint to 5 yards and back, 10 yards and back, 15 and back Sprint Workout: Sprint Reps Rest 60 yards 6 30 secs 40 yards 8 20 secs 20 yards 10 15 secs *Rest 2 minutes in between each change in distance 2 x 60 yard shuttle COOL DOWN AND STRETCH
WInter%20Packet.docx