Acceleration & Lateral COD work

Perform when fresh after a long warm up!

In the long warm up work especially core & hips

Lateral Plyometrics and Variable start accelerations (falling, rolling, Change of
Direction)

 Lateral skater jumps (start slow and learn how to balance and the
movement)
 SL Lateral (sideways) jumps into acceleration – watch video for guidance
how to perform
 Variable Starts (choose one of below)
- Push Up starts
- Falling starts
- Backpedal to sprint
- One side step to sprint

Exercise Week1 Week2 Week3 Week4 Week5 Week6

4x5 e/s
3x5 e/s stick and 3x5 e/s 4x5 e/s 3x5 e/s 4x5 e/s
Lateral Skater Jump stick and stabilise stabilise Hit and go Hit and go Hit & Go Hit and go
Lateral single leg jump
into acceleration 2 x5 e/s 10m 3 x5 e/s 10m 2 x5 e/s 15m 3 x5 e/s 10m 2 x5 e/s 20m 3 x5 e/s 20m
Variable Start
Acceleration 4 x 10m 4 x 10m 4 x 15 m 4 x 15m 4 x 20m 4 x 20m

*e/s = each side

Lateral skater Jumps & Stabilize https://www.youtube.com/watch?

v=1IukLCtNqvM

Acceleration & COD

Push Up to sprint https://www.youtube.com/watch?

v=jNFeVoqbMhw&list=PLidYnjKFCDzj_fz6bkZ95U41Gvk8PKi4l&index=38
Open step to sprint
https://www.youtube.com/watch?
v=GIj3G7qdsvo&list=PLidYnjKFCDzj_fz6bkZ95U41Gvk8PKi4l&index=53
Back pedal to sprint
https://www.youtube.com/watch?
v=M54kyn9XKXM&list=PLidYnjKFCDzj_fz6bkZ95U41Gvk8PKi4l&index=135
Lateral jump into acceleration https://www.youtube.com/watch?
v=ngLs3AfmmZc
Falling Start Exercise https://www.youtube.com/watch?v=D8GDCs5G5zo
Bounding https://www.youtube.com/watch?v=eIjuMzIFREs
Skips for distance https://www.youtube.com/watch?v=um2R-OEz0-Q