Advanced HS, Linear Speed Training, 4/16/12

[Admin]

Dynamic Warm-Up
Body squats x 10
Walking Lunge w/ Twist x 20 yd
Jumping jacks x 15
Spiderman Crawl x 20 yd
Prone Scorpions - 10 per leg
Front skips w/ High Knees — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle 2 x 20 yd
Stationary leg swings (front to back) x 10 per leg
Stationary leg swings (side to side) x 10 per leg
60% Acceleration Sprint (arm & posture focus) — 30 yds. down and back
Frankenstein Walk x 20 yd
Walking Quad Stretch x 20 yd
Mountain Climbers w/ Stretch - 5 per leg
Carioca w/ High Knee 2 x 20 yd
Squat jumps x 5
75% Acceleration Sprint — (knee drive focus) — 40 yds. down and back
Sumo Squat x 20 sec
Ankling 2 x 20 yd
Static Hip Flexor Stretch w/ Reach - 20 sec per side
A-Skip 2 x 20 yd
Walking V-Up (worm) x 20 yd
100% Acceleration Sprint 2 x 40 yd

5 yd Start from Knee x 5
Resistance Sprint (resistance x 5yd, sprint 20yd) x 5
5 yd Start x 5
Wide-Out to Sprint (Wide-out x 10 sec, then sprint 10 yd) x 4
10 yd Sprint (stay low) x 2 (30 sec rest)
20 yd Sprint (Focus on front leg movement) x 3 (30 sec rest)
40 yd Sprint x 4 (1 min rest)

“In the final choice a soldier\'s pack is not so heavy a burden as a prisoner\'s chains.”
by Dwight D. Eisenhower