Warmup
90/90 Stretch - Hold 30-40 second on each leg
Side Plank - Hold 30 seconds each side
Acceleration March Single - Perform 20 reps (hold 1 second at the top)
Quad to SL RDL - Perform to 10 yards down and back
Step In Tuck Jumps - Perform to 10 yards down and back (alternate step leg each rep)
Acceleration Challenge - Day 2
Strength (3 sets total of each - perform one set of each exercise and then start over)
Pogo Jumps - Perform to 10 yards (down and back)
SL RDL Hold - Hold at the top (T-Position) for 30 seconds each leg
SL Glute Bride Hold - Hold at the top for 30 seconds 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 provide feedback/video analysis weekly via messaging features on the app
Find more info here: STC Speed Training
Colossians 3:23
"Work at it with all your heart..."
