Off-Season Speed & Plyometric Session

Session plan

• 1jump rope2 minutes
• 2A-skips2x20 yards
• 3B-skips2x20 yards
• 4High knees20 yards
• 5Butt kicks20 yards
• 6Walking lunges10 each leg
• 7Leg swings
• 8box jumps4x4
• 9broad jumps4x4
• 10lateral bounds3x6 each side
• 11single-leg broad jumps3x4 each leg
• 12falling starts4x10 yards
• 13sled push or sled sprint6x15 yards, light resistance
• 14sprint starts6x20 yards
• 15home-to-first runs4 reps, full recovery
• 16pro agility shuttle (5-10-5)4 reps
• 17lateral shuffle to sprint4 reps each direction
• 18crossover sprint4x10 yards each way
• 19med-ball rotational throw4x6 each side
• 20med-ball shot put throw3x6 each side
• 21overhead backward toss3x5