14-Day Acceleration Challenge Day 4

Warmup

90/90 Hip Flips - Perform 10 flips

Bear Crawl hold - Hold 30 seconds

Acceleration March Double - Perform 20 reps (hold 1 second at the top)

Low Dribbles - Perform to 10 yards down and back x2

Straight Leg Bounds - Perform to 20 yards down and back x2

Acceleration Challenge - Day 4

Speed (4 sets total of each - perform to 20 yards - rest 1 minute between each)

Alternating Bounds

High Bounds

Strength (3 sets total of each - perform one set of each exercise and then start over)

1/4 Jump - Perform 8 jumps

Split Squat Hold - Hold for 30 seconds each leg

Broad Jump - Perform 5 jumps

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 offer flexibility in scheduling; athletes workout when the time is convenient for them

Find more info here: STC Speed Training