speed: Wednesday 3/29/7

I used the linear speed day from the plan that I am using. It wasn't that interesting, but I was grateful for that because my legs were like rubber from the workout the day before.

dynamic warmup:
high knees 20 yds. down & back
butt kicks 20 yds. down & back
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips - 20 yards down & back
dance move - 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle 20 yds. down & back
Stationary leg swings (front & back) x 10 ea. leg
Stationary leg swings (side to side) x 10 ea. leg
60 % Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. Down and back

Hurdle Mobility Phase — 4-5 hurdles (I didn't actually have hurdles or know how to do this so I went with what common sense told me):
Walking over/under — front (2 sets)
Walking over/under — sideways (2 sets)
Leg swings over hurdles (2 sets)
Trail leg pick-ups over hurdles (2 sets)

Frequency Phase (didn't have a jump rope so just hopped with 2 jumps being one second)
Jump rope — 3 x 20 seconds
Left leg 2 x 15 sec.
Right leg 2 x 15 sec.
85% Build-up sprint — 40 yds.

Linear Speed Workout:
Hurdle Hops or High Box Jumps — 3 sets of 3 jumps. Rest one minute between sets. I found a picnic table and used the bench, but that was to easy so I used the top of it, which was to hard. You are supposed to be able to maintain positioning throughout the jump so you can't bring you knees up to help get on the table, which I was doing a little bit of.
Loaded 20-yard sprints (use either a weighted vest or sled) — Perform 6 weighted 20-yard sprints. Rest 30 seconds between sprints. I don't have either of these, but the wind was blowing like crazy so I used that as "weight"
Free sprints (no added weight) — Perform four 20-yard sprints, rest 30 seconds between sprints. After the last sprint, rest one minute then perform three 30-yard sprints. Rest the amount of time it takes you to walk back to the start line. After the last 30-yard sprint, rest one minute then perform two 40-yard sprints. Rest two minutes between the 40-yard sprints.

I pretty much did this, but I jogged into them and exploded out and did (4) 40 yarders.

And then I played dodgeball and threwout my arm, but that is another story.