DRILLS

• Warm Ups (15 - 20 Minutes)
• Form Running, teaching relaxation
  • Sprint 25yds – excel to max.
• Ballistic Training
  • Medicine Ball Throws
  • Sprinting while changing directions
  • Short stops and starts
  • Tumble and change directions
  • Hit bags, quick explosion
• Plyometrics
  • 1-2 weeks: low intense, squat jump, drop and catch pushups, ankle bound (3 sets 6-10 reps)
  • 2-4 weeks: low to medium, split squat jump, double leg tuck (2 sets 8-10 reps)
  • 4-6 weeks: standing long jump, alternate leg jumps, double leg jump (2 sets 8-10 reps)
  • 6-8 weeks: box jumps (2 sets 12 reps reduce top 8 reps in two weeks)
• Weight Loaded Sprinting - Use Medicine Ball
  • Week 1: 3-5 reps 75% of speed
  • Week 2: 4-6 reps 75% of speed - gradual excelleration
  • Week 3: 6-8 reps 20 yd sprint 85% of speed from start
  • Week 3: 3-5 reps 20-40yd 80% of speed - gradual excelleration
  • Week 4: 6-8 reps 20 yd sprint 90% of speed from start
  • Week 4: 3-5 reps 60 yd 85% of speed - gradual excelleration
  • Week 5: 6-8 reps 20 yd sprint 95% of speed from start
  • Week 5: 3-5 reps 60 yd 88% of speed - gradual excelleration
  • Week 6: 6-8 reps 20 yd sprint 95% of speed from start
  • Week 6: 3-5 reps 60 yd 90% of speed - gradual excelleration
  • Weeks 7-10: 6-8 reps 20 yd sprint 95% of speed from start, lighter medicine ball
  • Weeks 7-10: 3-5 reps 60 yd 90% of speed - gradual excelleration
• Sprint Form - Speed and Endurance
  • Straight bounding
  • Butt Kickers
  • Down and offs
  • Pick up sprints, stride 25 yds, sprint 25 yrds, walk 25yds
  • Quick feet drill
• Weight Lifting
  • Bench Press
  • Full Squats
  • Cleans
  • Curls