WELCOME TO PHASE ONE

COMPLETE F0R ABOUT 20-30 YARDS EACH!

Click here to see video reference
DYNAMIC STRETCHES:
KNEE HUG LUNGE AND TWIST
QUAD PULL TO SIDE LUNGES
HAMSTRING HIGH KICK TO REACH
OPEN AND CLOSE THE GATES
WORLDS GREATEST STRETCH
INCH WORMS

DYNANMIC MOVEMENTS :
HIGH KNEES
BUTT KICKS
SKIP FOR HEIGHT
SKIP FOR DISTANCE
SIDE SHUFFLE
SPRINT TO BACK PEDAL
PHASE : ONE

DAY : ONE

WEEK : 1 - 3

DOUBLE LEG PLYOMETRICS

VIDEO WEEK SETS REPS REST TIME
LATERAL
VIDEO 1 3 12
LINE
REFERENCE 2 3 14 30-45
JUMPS
3 3 16 SECONDS
VIDEO WEEK SETS REPS REST TIME
TUCK REFERENCE 1 3 8
JUMPS 2 3 10 60-90
3 3 12 SECONDS
VIDEO WEEK SETS REPS REST TIME
HURDLE REFERENCE 1 3 8
JUMPS 2 3 8 30-45
3 3 8 SECONDS
SINGLE LEG PLYOMETRICS
VIDEO WEEK SETS REPS – EACH LEG REST TIME
LINE VIDEO 1 3 6
HOPS REFERENCE 2 3 8 30-45
3 3 10 SECONDS
VIDEO WEEK SETS REPS – EACH LEG REST TIME
BOX JUMP REFERENCE 1 3 3
LAND ON
2 3 3 60-90
ONE FOOT
3 3 3 SECONDS
VIDEO WEEK SETS REPS – EACH LEG REST TIME
BROAD REFERENCE 1 3 5
HOPS 2 3 5 45-60
3 3 5 SECONDS
PHASE : ONE

DAY : TWO

WEEK : 1 - 3

DOUBLE LEG PLYOMETRICS

VIDEO WEEK SETS REPS REST TIME
DEPTH VIDEO 1 3 8
LAND REFERENCE 2 3 10 30-45
3 3 12 SECONDS
VIDEO WEEK SETS REPS REST TIME
LINEAR REFERENCE 1 3 12
JUMPS 2 3 14 30-45
3 3 16 SECONDS
VIDEO WEEK SETS REPS - TOTAL REST TIME
LATERAL REFERENCE 1 3 8
HURDLE 30-45
JUMPS 2 3 8
3 3 8 SECONDS
SINGLE LEG PLYOMETRICS
VIDEO WEEK SETS REPS – TOTAL REST TIME
VIDEO 1 3 12
SKATERS REFERENCE 60-90
2 3 16
3 3 20 SECONDS
VIDEO WEEK SETS REPS – EACH LEG REST TIME
LOW STEP REFERENCE 1 3 8
PUSH OFF
2 3 8 45-60
HOPS
3 3 8 SECONDS
VIDEO WEEK SETS REPS – EACH LEG REST TIME
HURDLE REFERENCE 1 3 5
HOP 2 3 5 30-45
3 3 5 SECONDS
PHASE : ONE

DAY : THREE

WEEK : 1 - 3

DOUBLE LEG PLYOMETRICS

VIDEO WEEK SETS REPS REST TIME
BROAD VIDEO 1 3 4
JUMP REFERENCE 2 3 6 45-60
3 3 8 SECONDS
VIDEO WEEK SETS REPS REST TIME
SPLIT REFERENCE 1 3 12
SQUAT
2 3 14 60-90
JUMPS SECONDS
3 3 16
VIDEO WEEK SETS REPS REST TIME
ROTATIONAL REFERENCE 1 3 5
BOX JUMP 2 3 5 90-120
3 3 5 SECONDS
SINGLE LEG PLYOMETRICS
VIDEO WEEK SETS REPS – EACH LEG REST TIME
RDL VIDEO 1 3 6
HURDLE REFERENCE 60-90
HOP 2 3 8
3 3 10 SECONDS
VIDEO WEEK SETS REPS – EACH LEG REST TIME
BOX JUMP REFERENCE 1 3 3
LAND ON
2 3 3 60-90
TWO FEET
3 3 3 SECONDS
VIDEO WEEK SETS REPS – EACH LEG REST TIME
REFERENCE 1 3 4
CONE HOPS
2 3 4 45-60
3 3 4 SECONDS