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DYNAMIC WARM-UP (10-15 min)
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- Designed to increase heart rate and body temperature
- Specific set of exercises that incorporate all important muscles in the body and movements that optimize their ability to work and minimize the chance of injury
- Exercises perform the following functions: trigger fast twitch muscle fibers, develop balance, enhance functional flexibility, initiate blood flow to target areas, enhance running technique and form, provide mindset and tempo for workout.
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WORK SESSIONS
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- The heart of our sessions
- Components focus on specific areas of concern for speed and agility development
- Broken into 5 areas: (Components are altered to vary workouts to the needs of the athlete)
- Speed Development (Straight Ahead)
- Explosion
- Change of Direction/Agility (Lateral Speed)
- Upper/Lower Body Strength
- Sport Specific Speed and Conditioning**
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WARM-DOWN
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- Develop Core Strength
- Enhance Flexibility
- Develop Balance
- Review concepts learned and evaluate progressive steps toward goals
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