Workout Week of 8/18/14: Light, Linear Sprint Workout

If you haven't run this week except for Wednesday practice (and your body isn't tweaky), you can do this workout Thursday.  If you've already run hard outside of practice the week (pod practice, a different workout because I was slow sending this out), do not try to squeeze this workout in before Heavyweights.

Taking care of your body, practice, lifting, and throwing are your priorities this week.

Warmup, Dynamic Stretching

2 x 20 m slow butt kicks

2 x 20 m fast butt kicks

2 x 100 m rolling sprint

Phase 1: ACL Plyos.  You should be on your second or third session of Set 1:

Plyometric Training                                          Session 1         Session 2       Session 3

Jump	Time	Reps	Reps	Reps
Wall Jumps	20 seconds
Tuck Jumps	20 seconds
Squat Jumps	10 seconds
Barrier Jumps (S/S)	20 seconds
Barrier Jumps (F/B)	20 seconds
180 Jumps	20 seconds
Broad Jumps (stick 5 seconds)	5 total
Bounding in place	20 seconds

Phase 2: Lower Chain Workout

A “set” will consist of the following:

START SET

2x10m ladder (choose your own adventure), followed by a 15m sprint.  Explode out of the ladder; work on your quick first step.

8 pushups

2 x 40m sprint

20 hip thrusts (10 in a row for each leg) – Lie on your back with legs slightly bent and feet flat on the ground (about where your calf would be if legs were straight). Using only one heel, push against the ground to lift your hips and lower trunk off the ground (the only points of contact with the ground should be your heel and the backs of your shoulders), until your form a straight line from shoulder to knee.

80m of bounding

30 seconds dynamic plank

END SET

Complete 4 sets, taking as much rest as you like throughout.

Warmdown/throw

Stretch ass, hamstrings, and lower back well