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.



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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



Working Sets



5 sets of 3 Squats (should be a heavier weight; over emphasize exploding up from the bottom of the squat)


(45 seconds rest in between sets)



5 sets of 3 Jump Squats (should be a lighter weight; over emphasize jumping as high as you can)


(45 seconds rest in between sets)



5 sets of 5 each leg Jumping Lunges With Weight (should be a lighter weight that you can easily hold; emphasizing jumping as explosive as possible)



(45 seconds rest in  between sets) 

 

                                                                                      

Explosive Movements Superset


Warm up with power cleans

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



Working Sets

5 sets of 3 power cleans (1 minute rest in between sets)


Superset with 5 sets of 10 burpees

  • A superset is when you perform more than 1 exercise back to back

AB Circuit


Working Supersets

3 sets: Medicine Ball Russian Twists 20 reps each side


            Medicine Ball Slams 20 reps

            Med ball lateral throws 10 reps each side


(30 seconds rest in between each set)




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