DISCLAIMER

This training product, videos, and the following guidelines have been provided as general information for exercise and rehabilitation and are intended for educational purposes. Any individual beginning exercises contained in this product or beginning any other exercise program, should first consult with a qualified health professional. Discontinue any exercise that causes discomfort and/or dysfunction and consult with a qualified medical professional immediately. Please consult with a physician prior to implementing any rehabilitation or exercise protocol.

This product does not contain medical advice. The instructions and advice presented are in no way a substitute for professional testing, instruction, or training. The creator, producer, and distributor of this program disclaim any liabilities or loss, personal or otherwise, in connection with the exercises and advice herein.

Before you, your clients, or your athletes begin any physical fitness program, please consult a doctor. This document may not be reproduced or transmitted in any form without permission from the author.

Important Definitions/Explanations/Request

Speed: the rate at which someone or something is able to move or operate.

Anaerobic Exercise: a physical exercise intense enough to cause lactate to form. Anaerobic exercise is used by athletes in non-endurance sports to promote strength, speed, and power and by body builders to build muscle mass.

Force: strength or energy as an attribute of physical action or movement.

Stride length: the distance the center of mass (generally the hips) travels during one running stride

Stride Frequency: the number of steps taken in a given amount of time or over a given distance.

Plantar Flexion: When the ankle is in extension and the toe is pointed downward. Dorsi Flexion: When the ankle is flexed and the toe is pulled back and pointing up.

LEGEND

R - Rest EA - Each Arm

EL - Each Leg

RP - Reps S - Seconds

MONDAY

1. DYNAMICS

These can be done on the field or

inside of a facility that has at least 10 yards of open space.

Fundamentals (rp=reps, s=seconds) (EL=Each Leg, EA=Each Arm) R=rest

2. Single Arm Ground Mechanics 4x10s (EA)

3. Low Ankeling 3x15 yards Rest 30s

4 High Ankeling 3x20 yards EL Rest 30s

5. Choppy Feet 3x10s Rest 30s

6. Moving Choppy Feet 3x20 yards Rest 1min

7. Falling Starts 8x20 yard sprints EL Rest 30s after each sprint.

Stretch/Foam roll Target areas are hip flexors and calfs.

WEDNESDAY

1. DYNAMICS

These can be done on the field or

inside of a facility that has at least 10 yards of open space.

Resistance/Foot Speed Training (rp=reps, s=seconds) (EL=Each Leg, EA=Each Arm) R=rest

2. Lunge Position ground Mechanics 4x10s EL

3. Deceleration Cone Drill 4x40 yards (Stop every 10 yards) Rest 1 min.

4. Single Leg Hurdle Hop 4x5 hurdles EL with a 20 yard burst after the last hurdle (use yard line on the field) Rest 30s

5. Kneeling Starts 4x20 yard sprints EL Rest 30s

6. Prone Starts 8x20 yard Sprints Rest 30 sec

Stretch/ Foam Roll Target areas are hip flexors, calfs and arches of your feet.

FRIDAY

1. DYNAMICS

These can be done on the field or

inside of a facility that has at least 10 yards of open space.

Mechanics/Anaerobic Endurance (rp=reps, s=seconds) (EL=Each Leg, EA=Each Arm) R=rest

2. Choppy Feet to drive 4x20 yds

3. Single Leg A-Skip 2x20yards (EL)

4. A-Skip 2x20yards

5. Falling Start/Sprint 10x10yards 10 with Right leg, 10 with Left leg R 15s between each sprint MAX EFFORT

Stretch/ Foam Roll Target areas are hip flexors, calfs, hamstrings, quads, low back, and arches of your feet.