14-Day Acceleration Challenge Day 1

Warmup

Spiderman Hold - Hold 30-40 second on each leg

Plank - Hold 45 seconds

Straight Leg Snaps - Perform 12 reps (hold 1 second at the top)

Sprint Snaps - Perform 12 reps (hold 1 second at the top)

A-March - Set up markers 10 yards apart and perform down and back

A-Skip - Set up markers 10 yards apart and perform down and back (cue 2 feet, 1 foot, 2 feet, 1 foot)

A-Run - Set up markers 10 yards apart and perform down and back

Acceleration Challenge - Day 1

Speed Work

10 Yard Dash - set up two markers 30 feet apart and follow instructions below (perform 4-5 sprints with 1 full minute of rest between): record your times

Strength

Standing Broad Jump Test - Perform 2 sets of 8 reps

1/2 Jump - Perform 2 sets of 8 reps (rest 1 full minute between sets)

Split Squat Hold - Perform 2 sets of 30 seconds on each leg (rest 1 full minute between sets)

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 deliver training through an app with a multitude of features including an extensive video library

- We provide a full assessment called the Speed Scorecard

Find more info here: STC Speed Training