In-Season Athletes Maintenance

Speed & Conditioning

Warm Up Acceleration Speed COD Conditioning

5:00 Running + Falling Starts Flying Sprints Pro Agility Gassers

Dynamic Warmup
Walking Starts Floating Sprints Suicide Runs 300's
4x15YD A-Skip
10YD Sprints Hard Sprints Suicide Shuffles Short Ladder
4x15YD Power Skip
Split Stnace 1/2 Kneeling
Suicide Combos Long Ladder
Falling Start Sprints
4x15YD High Knees
MB Toss to Letter of Your
HK Rot. Sprints Repeat 50's
Sprint Choice
4x15YD Carioca
Continuous 25's
4x15YD Side Shuffle

Acceleration: 2-4 SETS of 2-5 REPS per SET. Distance ALWAYS 15YDS or LESS
Speed: 2-5 SETS of 2-5 REPS per SET. Distance = 30-80YDS of QUALITY work
COD--Get creative. Pro Agility--5+ SETS EACH WAY.
COD--Suicide work--2-3 SETS
Suicide Combo--Combo of Sprinting one way & Shuffling/Carioca the other way
COD--Letter of your choice--Sprint on turf making that letter. SPELL YOUR NAME
Conditioning--Gassers--4-8 Sets, 300s--2-5 Sets, Repeat 50's--8-12 Sets
Conditioning--Short Ladder--Run entire field in 5YD increments (1 Set)
Conditioning--Long Ladder--Run entire field in 10 YD increments (2 Sets +)
Westhill Viking Student-Athlete at Home Program

Plyometrics

Warm Up Bilateral Unilateral Rotational

5:00 Running + Broad Jumps 1->2 Broad Jump Rot. Broad Jump
Dynamic Warmup
1->2 Vertical Rot. Vertical
Vertical Jumps
Jump Jump
4x15YD A-Skip
Multi-Broad 180 Degree
Skater Hops
Jump Vertical Jump
4x15YD Power Skip
Multi-Vertical Rotational Box
1->2 Box Jump
Jump Jump
4x15YD High Knees
SL Multi-Vertical Depth -> Rot.
Box Jump
Jump Broad Jump
4x15YD Carioca
Depth Jump
4x15YD Side Shuffle

Bilateral: 2-3 SETS of 3-5 REPS per SET

Unilateral: 1-3 SETS of 3-5 REPS EACH LEG/SIDE per SET
Rotational: 2-4 SETS of 2-5 REPS EACH LEG/SIDE per SET
 Questions??
Email: PGiackette@Gmail.com

Some Things To Note

Always start with some sort of activity to increase heart rate, then by your DWU

The charts to the left BESIDES the WARM UP section is designed like a menu

Pick & Choose 1-3 movements from each colum and follow instructions below charts

Follow this order: Warmup, Plyos, Acceleration, Speed, COD, Conditioning

OR THIS ORDER: Warmup, Plyos, Conditioning

OR THIS ORDER: Warmup, Acceleration, Speed, COD, Conditioning

NEXT TAB: Circuits and core for out of season athletes