Warm Up
5 minutes of active mobility (Your choice)
Target Areas
- Ankles
- Hips
- Spinal Articulations
- Single and Double Leg
5 minutes of dynamic prep
- Walking lunge and twist
- Low level 2 foot hops
- Lateral lunge and step
- Low level skips
- Straight leg skips
- 3 40 yard build ups 60,70, and 85%
Plyo Prep
- 3 in place max vertical jumps (repeated jumps) x 2 (40 second rest between)
- 3 horizontal broad jumps (repeated jumps) x 2 (40 seconds)
- ALL MOVEMENTS SHOULD BE LES THAN 5 TOTAL SECONDS
PAP isometric Rack Pulls 3×3-5 seconds
Rest 1-2 minutes
Rest 3 minutes (set up time for next exercise)
Front Rack, Bottoms Up Pin Squats
1-2 reps @ 75-80% (rapid force development out of the bottom)
PAIR WITH
Squat Pause Jumps (1-3 reps)
Repeated series 4-5 times with rest of 1-3 minutes between series (Heart rate should never get above 140 bpm during the series)
Goblet Squat DropsĀ (3-4 reps) x2-4 sets
Weight should be light. Working on rapid eccentric deceleration with a slight overload.
Pair With
Band Assisted Jumps (3-4 reps) x2-4 sets
(minimal eccentric deceleration demands, fast rate of force development
Accessory Work
Agonist Antagonist Hip Flex and Ext Series
Sets 2-4 sets (8-12 reps)
Weighted Calf Raises 2-4 sets 8-12 reps
Saw Press Ab Roller 2-3 sets (6-10 reps)