come back the same way First focus on hitting each

Dynamic Warmup: 40 - 43

4. come back the same way First focus on hitting each

dot and then focus on getting quicker DM2 Right leg around

the world

5 reps Quickness/A gility

1.With Right Foot on R at bottom

2.Jump on Right Foot to center

3.Staying on Right Foot jump to R at top end, then across to L, and back to center, then to L at bottom and finally back across to R on bottom where you began

First focus on hitting each dot and then focus on getting quicker DM3 Left leg around

the world

5 reps Quickness/A gility

4.With Left Foot on L at bottom

5.Jump on Left Foot to center

6.Staying on Left Foot

Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.

jump to L at top end, then across to R, and back to center, then to R at bottom and finally back across to L on bottom where you began

First focus on hitting each dot and then focus on getting quicker DM4 Two legs around

the world

5 reps Quickness/A gility

1.Start at the bottom right circle and then touch every circle with the both foot and then come back the opposite way touch every circle with each foot.

First focus on hitting each dot and then focus on getting quicker DM5 Turn Around 5 Reps Quickness

/Agilities

6.Beginning in the bottom Right go to center with both feet

6.go to top right and left as in up and back

6.turn around 180 degrees now facing the bottom 6.go to center with both feet 6.get to the bottom-just as

you were at the top 6.finally quickly turn to

face the top again First focus on hitting each dot and then focus on getting quicker

Plyometrics Standing in place jump as high as you can bringing knees to chest

PA2 Burpees extended 10 reps 3 sets

Plyometrics Standing in place jump as high as you can bringing knees to chest

PA3 LeapinBgr oad Jump using cords

*Drill Addendum PA3

10 total reps

Plyometrics Put belt and cord on athlete 1, have coach or other athlete stand on cord and have athlete 1 jump as high and as far as possible.

PA4 OnLee gged Bounding

20 yards 2 reps

Plyometrics Have athletes bound from one leg to the other

working on gaining

distance. (can also do drill working on gaining height) PA5 TwLoe gged

Bounding

20 yards 2 reps

Plyometrics Have athletes bound with two legs working on gaining distance. (can also do drill working on gaining height)

PA6 Speed Bounding 20 yards 2 reps

Plyometrics Have athletes bound with two legs working moving as quickly as possible

PA7 Rim

Touchers/Goalpost Touchers

10 reps Plyometrics Have athletes jog up and try to touch rim or goalpost by taking off ; two legs, left leg, right leg; focus on taking off on landing flat rolling to balls of feet swinging drive leg up high and using arms to generate height

PA8 Vertical Jumps 10 reps Plyometrics Have athletes stand in place and jump as high as they can reaching to the sky

PA9 Taps 10 reps 3

sets

Plyometrics Have athletes stand in place and jump high quickly tapping on wall or reaching

as high as possible and then recoiling and jumping consecutively for 10 reps PA10 BoxJ umping-two

legs

10 reps Plyometrics Have athletes jump on to highest possible box they can handle with two legs or one and then have them step down and do it again PA11 One legged hops 20 yards

2 reps each leg

Plyometrics Have athletes hop with on one leg covering 20 yards gaining as much distance as possible with each hop PA12 BoxJ umping-two

legs

*Drill Addendum PA12

5 sets Plyometrics Set up three boxes of gradually higher boxes.

Have athletes jump on each box then jump down then jump up on next box then jump down and then jump onto third and final box then jump down. Do 5 times

PA13 ConeH ops

*Drill Addendum PA13

5 sets Plyometrics Have 1 cone for each athlete, Athletes jump over cone side to side for 15 seconds and then rest.

(variation athletes jump over cone front to back)

Quickness Set up 10 Hurdles 5 feet apart, sprinting over and in between hurdles BH2 SprintinQgu ick

Feet

5 reps over 5 hurdles

Quickness Set up 5 hurdles 10 feet apart sprinting over and in between hurdles BH3 GraduSapl eed

Development

5 reps Quickness Set up 5 hurdles setting up hurdle two , four feet away, hurdle three, 5 feet away, hurdle four, six feet away, hurdle five, seven feet away BH4 Quick Jumps 5 reps Quickness Set up 5 hurdles, 15 feet

apart, running up to each hurdle, exploding upward and jumping over and then relaxing, and then sprinting to the next hurdle and perform the same thing through all five hurdles.

BH5 Side Stepping 5 reps Quickness Set up 10 hurdles five feet apart each running over each hurdles sideways

BH6 Accelerators 5 reps Quickness/Speed Set up 3 hurdles 10 yards apart sprinting to each hurdle and then

accelerating over the hurdle and running faster to the next hurdle and then accelerate over the next hurdle and sprint 10 hurdles BH7 GeaSrh ifting

*Drill Addendum BH7

5 reps Quickness/Speed Set up 4 hurdles 20 yards apart, run to the first, run over and sprint all out to the second hurdle,

run over and coast to the third hurdle, run and over and sprint to the fourth hurdle, coast 10 yards to finish

BH8 Sprint-Jump- Sprint

*Drill Addendum BH8

5 reps Quickness Set up 4 hurdles 10 yards apart, sprint to the first hurdle explode up and leap over first hurdle jumping off one leg (like a lay-up), then sprint to second hurdle and sprint over and run to third hurdle and jump over third hurdle and then sprint and run over fourth hurdle to finish

S S S t t t a a a t t t i i i o o o n n n 2 2 2

10 reps Quickness/cutting Start on left side of space, Step in with right foot, then step in with left foot, then step out with right foot, then cut off right foot and move across space the

opposite way QL9 Forward

Shuffling

*Drill Addendum

3 reps Quickness/Cutting Start on left side, shuffle across space to right, when you get across

QL9 space break and shuffle

across the next space up, then break and repeat across the whole ladder

QL10 Backward Shuffling

3 reps Quickness/Cutting Same as forward shuffling except going backwards angling with hips

QL12 SlalomJ umps

*Drill Addendum QL12

3 reps Quickness/Cutting Start at left, jump across space touch left foot in space and right foot outside the space, come across the next space angling hips and touch right foot in space and left foot outside space, repeat

throughout ladder QL13 Backward Run 3 reps Quickness Run backwards through

each space, keeping hips low and eyes forward

5 reps Agility/Quickness Run to second cone, break right and go towards third cone, wheel around third cone and sprint to second cone, break left and sprint to first cone/finish lone.

*note stay low and make cuts sharp and accelerate off each cut 3CD2 Backward 3 Cone

Drill

5 reps Agility/Quickness Run backwards to second cone, sprint and wheel around third cone sprint back to second cone and turn and run backwards to first cone/finish

*note stay low and make cuts sharp

S S S t t t a a a t t t i i i o o o n n n 3 3 3

Cones 10 yards apart

*Drill Addendum

5 reps Agility/Quickness Start at first cone, sprint to second cone, break right and turn and shuffle to third cone, turn and backpedal to fourth

In document 60 day speed training plan (Page 43-50)