Announcement

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ADVANCED SPEED SEQUENCING

Posted by Coach Mo on Nov 17 2014 at 04:00PM PST

SPEED SEQUENCING

Day 1: drills, 3x10, 3x20, 3x30yds, 3x20, 3x10 (Rest after every 3)
Day 2: Agility Drills (10 yards back & forth facing each direction)
Day 3: drills, 3x10, 3x30, 3x30, 1x10-20-30-40, 1x40-30-20-10
Day 4: Agility Drills, plus bound or stride for 3

 

ALL WORKOUTS SHOULD START WITH DRILL SEQUENCE AS LISTED BELOW

A skip
B skip
Regular
Knee skip/kick out
High Knees (2 forward, two backward, two forward)
Bound for height (Hang time focus)

Two point bound for distance & stride
Three point or baseball/softball stealing stance, bound for distance & stride

DAY 4 OR SATURDAY MAKEUP BOUND & STRIDE DRILLS 

A skip, bound for distance & stride 10-20yds
B skip, bound for distance & stride 10-20yds
Regular skip, bound for distance & stride 10-10yds
Bound for height for 3, bound for distance
Two point stance, bound for distance for FIVE & stride
Three point or baseball/softball stealing stance, bound for distance for FIVE

 

*BOUNDING FOR FIVE ONLY IF RECOMENDED.  ONLY FOR ELITE, ADVANCED  ATHLETES!!!

 

Who: Simeon Rice, Aeneas Williams, Tony Womack, Darelle Revis, Gaines Adams, Frank Sanders, Demitrius Bronson

Recommend rest on weekends but intesity must increase weekly for 3 weks, resting during Holiday weeks (Christmas, Thanksgiving, MLK) for full recovery, maximum results.

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