Friday - Linear Speed Day

Linear Speed Day

Jog
Backward Run
Shuffle
Carioca
Forward/Backward Skip
Hip Rotations
Arm Circles
½ Speed Build Up

Long Arm Swings
Straight Leg Kicks
Straight Leg Skips
Straight Leg Stride
High Knees
Lateral Lunges x8
Leg Swings x16
¾ Speed Build Up

Overhead Lunges x10
Power Skip
Mountain Climbers x20
Lateral Knee Raises
ACL Turns
Scorpion Squats x16
Foot Fire/High Knees/Sprint Transition
Maximum Build Up

Single Leg Bounds
In-Line Lunge x6
Lying Abb/Abduction Leg Raise x10
Squat and Rotate x16
Maximum Build Up

Workout

5x10yds Full Recovery
5x15yds Full Recovery
5x20yds 30sec. rest
4x40yds 90sec. rest
2x50yds 2min. rest
2x60yds 3min. rest
4x100yd. Form Strides

Stretch