FREE Gym Speed Workout

Dynamic Warm Up

30 seconds jumping jacks

30 seconds high knees in place

10 jump squats

10 jumping lunges (alternating 5 each side)

10 side to side lunges (alternating 5 each side)

10 burpees

10 push-ups

30 seconds of sit ups

30 second of bicycle kicks

• These are all performed back to back. The goal of this dynamic warm up is to get a sweat going.

If you guys would like to send us film of yourself performing drills, running routes, making throws or actual game film… we can analyze it and send it back to you with our feedback! Sign up below ⬇️

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Leg Development and Explosiveness

Warm Up Sets with squats

2 sets with a weight you can do 10 times

1 set with a weight you can do 8 times

1 set with a weight you can do 5 times