Warmup
Ankle Breaks - Perform 6-8 reps on each leg
Single Leg Calf Raise - Perform 20 reps on each leg
A-Switch - Perform to 10 yards down and back x 2
A-March - Perform to 10 yards down and back x2
A-Run - Perform to 10 yards down and back x2
Acceleration Challenge - Day 3
Speed (Time each run and rest a full 2 minutes between each sprint)
20 Yard Dash - Perform pushup start to 20 yards full speed x6. Two starts with the right, two starts with the left.
Strength (3 sets total of each - perform one set of each exercise and then start over)
Goblet Squat Hold - Hold for 30 seconds with 20% of your bodyweight
Step Ups - Perform 8 reps on each leg
Want more structure like this?
What you’re doing here is exactly how we train athletes long-term — with structure, progression, and accountability.
The difference?
In our online coaching program:
- We meet athletes where they are physically, mentally, and athletically
- We meet monthly on a video call
Find more info here: STC Speed Training
Colossians 3:23
"Work at it with all your heart..."
