07/19/09: Speed Day

Plyos

high knee skips
2 x's 3

hurdle hops
2 x single, double, quad jumps @ lowest height
2 x single, double, quad jumps @ next height

long jumps
4 @ jump, pause, jump...
4 @ jump, gather, jump...
4 @ jump, jump, jump...

Steps at Harvard
2 x's big steps, big, little, big, big, little; 1:30 between reps, 4 min between sets

sled pulls
2 x's 2 reps of 15 yard full speed drags @ 50
1 x's 2 reps of 75% to 100% @ 50

shuttles: 6, 12, 12
2 laying down facing straight
1 laying down facing right
1 laying down facing left
4 approach, hop, go