This is a intermediate workout you can do in the weight room to help your speed develop.
Set 1: Legs Emphasis
Squats 5 sets of 5 (heavier weight)(focus on exploding up from the bottom)
supersets:
Jump Squats 3 sets of 5 (medium weight; explode up)
superset with
Jumping Lunges Alternating 3 sets of 5 each leg (light weight)
Set 2: Power Emphasis
Power Cleans 5 sets of 3 (heavy weight)
superset with
Box Jumps 5 sets of 10
FINISHER
200 Steps of walking lunges (100 each leg)
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