Speed program · Work capacity
Speed Volume
Added quality volume that builds capacity while keeping every repetition controlled. This session is tailored to speed.
Intermediate
45 min
Cones
Open space
Exercise 01
A-Skip
Sets
4
Reps
20 m
Rest
60 sec
Equipment
None
Tall posture, drive the knee to hip height and strike the ground under your center of mass.
Exercise 02
Wall Drive Iso
Sets
4
Reps
3 x 10 sec
Rest
60 sec
Equipment
Wall
Lean into the wall at 45 degrees, hold a hard single-leg drive position.
Exercise 03
10 m Sprint Start
Sets
7
Reps
10 m
Rest
60 sec
Equipment
Cones
Push back, not up. Stay low for the first three steps, then rise gradually.
Exercise 04
Flying 20s
Sets
5
Reps
20 m
Rest
60 sec
Equipment
Cones
Build for 20 m, then hold relaxed max velocity through the zone.