Speed and Strength Program
School Year M,T,TH 3:20-4:00, Summer 8:30 a.m.-10:00 a.m.
Dynamic Warmup

Sprint Work      5 @ 5 yards, 3 @ 10 yards, 3 @ 30 yards
 

Speed Camp    

 
 
http://www.mesabirange.edu/athletics/football/summer-strengths-and-conditioning.html
 

Speed Camp                    Focus: Great Start, Great Effort and Finish Drill

 

Warmup: Foot Speed….On Line… Rectangle Around Gym   Finish each with jog /

  1. Double Leg Forward Hops

  2. Double Leg Side to Side

  3. Scissors   Forward and Back Alternating Feet

  4. Step Over-- 2 over, 2 back

  5. Single Leg-- Forward and Back

  6. Single Leg-- Side to Side

  7. Wide Outs- Feet Apart-- Continous Out-In

  8. 2 Out, 2 in--- 2 Feet out, 2 in

  9. Turn Sideways on line, Criss Cross

Dynamic Movement       10 Yards

  1. Atlas Stretch-Walking Lunge w/ Twist    (10 yards)

  2. Inch worm-- Push up position--Walk feet up to hands

  3. Lateral Lunge-nice long lunge

  4. High Knee March

  5. High Knee Skip

  6. Backward High Knee Skip

  7. High knee Run

  8. Backward High Knee Run

  9. Shuffle w/ Ground Touch Every 3

  10. Overhead Lunge- Long stride

  11. Squat Shuffle

  12. Heel Walk and Grab

  13. Backpedal

  14. Leg Swing Skip

  15. High Knee Carioca

  16. Jog with a scoop

Plyometrics            5 and Jog Out

  1. Vertical Jump

  2. Continuous Vertical Jump

  3. Vertical Jump w/ Rebound Hop

  4. Continuous Tuck Jumps  stick and hold on 5th.

  5. Broad Jump Hold on 5th Jump

  6. Broad jump w/ Rebound Hop

  7. Backward Ankle Bounce-- 10 yards

  8. Single Leg Squats

  9. Skater Hops (turn sideways) Land Soft and Quiet

Agility bags            Finish with Sprint

  1. 2 feet over (stick and land)

  2. 2 feet quick

  3. Sideways (stick and hold) 2 feet

  4. Sideways (quick) 2 feet

  5. 2 feet quick finish with sprint, Hop over with rebound