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Steve Hopkins Speed Workout
1. Cone steps (use 8-10 cones), 4 reps. Each
2. Lateral movement steps (use cones to set up)
3. Explosive starts (run out 10 yards), 4 reps. Per stance
- *quick feet over each cone - forward
*high knees over each cone - forward
*leaping bounds over each cone - forward (cones farther apart)
*quick hops, forward over each cone
*tuck jumps over each cone, 3 second landings (high, knees to chest)
*lateral steps over each cone (both directions)
2. Lateral movement steps (use cones to set up)
- *shuffle, crossover step
*i.e. shuffle to stop, shuffle for speed, shuffle to stop and return
*set up cone 5 yards to left and 5 yards to right and one each at
45 degrees back at left and right:
- O O O
X
O O
- *focus on explosive 1st steps at all the cones
*do 4 repetitions per movement, per direction
3. Explosive starts (run out 10 yards), 4 reps. Per stance
- *both feet on line
*staggered stance
*backward start
*jump header, then sprint
*push up position, then sprint out
*reverse crab position, then sprint out
**hands are “pocket-to-cheek”, high knees, forward lean
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Check the Calendar link for summer activities.