MOVE - Supplemental Speed Training

WARM UP

Focus: Prep nervous system and tissues for loading. Narrow intention and focus to your session.

Begin with 5 breaths: 3 second Inhale/4 second Exhale

Incorporate breathing strategy into all warm-up drills

1. Lateral Lunge (wedge/hinge and IR bias)

2. Single Leg Stance Iso (YTB hip flexion)

3. Half-kneeling Trunk Rotation

4. Lateral Wall Iso (Supination Bias)

MOVE

Focus: Clean movement, find the balance of stable vs stiff, mechanics > speed

1. Arm exchange Series

   • Single x 10

   • Double x 5/side

   • Continuous x 20

2. Fire Feet (2 sets x 20”)

   • Linear

   • Lateral

   • Crossover

3. Lateral Push-Off: GTB Knees/YTB Ankles

4. Partner Reverse Banded Walk

PLYOMETRICS

FOCUS: Movements are stiff and snappy. Minimize ground contact time while maintaining clean mechanics.

DAY 1

1. Pogo Series

   • DL x 30

   • SL Linear Quad x 6/side

2. DL Vertical Triples 4 x 3

3. SL Doubles x 3/side

DAY 2

1. Lateral SL Rebound 2 x 6/side

2. Box Drop Series

   • Linear to Reverse x 8

   • Reverse to Vertical x 8

   • Box Drop to Box Jump x 8

JUMP

Focus: Output, you are trying to create as much force as possible within each rep. Take extended rest between to allow recovery to nervous system. This is not conditioning.

DAY 1

1) Seated Vertical (Loaded) x 6

2) Seated Broad (Bodyweight) x 6

DAY 2

1) Quarter Squat Iso to Vertical x 6

2) SL 90 Degree x 5/side

SPRINT - BANDED

DAY 1

10 yard Quarter Squat x 3/side

10 yard Crossover Lateral x 3/side

10 yard Split Step Recovery x 3/side

DAY 2

10 yard Split Step x 3/side

10 yard Lateral Shuffle x 3/side

10 yard Backpedal x 3/side