Linear Speed
Linear Plyometric - Workout 1
DL (double leg) Line Hops R/L – 2 x 10 sec
DL Line Hops F/B – 2 x 10 sec
SL (single leg) Line Hops R/L – 2 x 10 sec
SL Line Hops F/B – 2 x 10 sec
A-Walk – 2 x 10 yards
A-Skip – 2 x 10 yards
Power Skips for Height – 2 x 15 yards
Power Skips for Distance – 2 x 15 yards
Tuck Jumps (stick) – 2 x 5
Broad Jumps (stick) – 2 x 5
SL Broad Jumps (stick) – 2 x 3 each
Take off on one leg land on same leg
SL Broad Jumps (stick) – 2 x 3 each
Take off of one leg land on opposite leg
Bounding – 2 x 15 yards
Pogo Hops – 2 x 10 yards
Linear Speed - Workout 1
Straight Leg Runs – 2 x 20 yards
Rapid High Knees – 2 x 5 yards
SL Step – 2 x 5 each
Staggered Stance to Sprint – 2 x 10 yards each w/ 5 yard deceleration
Push-Up Start to Sprint – 2 x 10 yards each w/ 5 yard deceleration
Lean-Fall to Sprint – 2 x 10 yards each w/ 5 yard deceleration
Linear Plyometric - Workout 2
DL Line Hops R/L - 1 x 10 sec
DL Line Hops F/B - 1 x 10 sec
SL Line Hops R/L - 2 x 5 sec each
SL Line Hops F/B - 2 x 5 sec each
A-Walk - 1 x 10 yards
A-Skip - 2 x 10 yards
Power Skips for Height - 2 x 15 yards
Power Skips for Distance - 2 x 15 yards
Tuck Jumps (continuous) - 3 x 3
Broad Jumps (continuous) - 3 x 3
SL Broad Jumps (stick) – 2 x 3 each
Take off on one leg land on same leg
SL Broad Jumps (stick) – 2 x 3 each
Take off of one leg land on opposite leg
Bounding - 2 x 15 yards
Pogo Hops - 2 x 10 reps
SL Pogo Hops - 2 x 10 reps
Linear Speed - Workout 2
Straight Leg Runs - 2 x 20 yards
Rapid High Knees - 2 x 5 yards
SL Step - 2 x 5 each
Staggered Stance to Sprint - 2 x 15 yards ea w/ 3 yard decel
Start on Stomach to Sprint - 2 x 15 yards ea w/ 3 yard decel
1⁄2 Kneeling to Sprint - 2 x 15 yards ea w/ 3 yard decel
Lean-Fall to Sprint - 2 x 15 yards ea w/ 3 yard decel