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OVERSPEED
TRAINING PROGRAMS
Off-Season
OverSpeed Agility Microcycle – 8 weeks
Warm-up: 10 min total:
1. Variety Jogging – 6 min; Stretching – 4 min
Model Exercises (OverSpeed Agility Drills):
2.
Running
– The players always run forward or backwards with switching the body position
at the end of each shuttle.
Forward/Forward
Backwards/Backwards
3.Skipping:
Forward/Forward
Backwards/Backwards
4. Multi-direction Movement – One player is moving with carioca always
Left Side Forward for one shuttle, combined with one shuttle Forward Run, than
the player will do Right Side one shuttle Forward, combined with one shuttle
Backward Run. Alternate till the time is over.
Left Side Carioca/Forward Run
Right Side Carioca/Backwards Run
5. Zigzagging
Forward/Forward
Backwards/Backwards
6. OverSpeed Run – 5x60 yd
Cool
Down – 6 min total:
7.
Jogging – 3 min, Stretching – 3 min
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PERIODIZATION |
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Week
|
Number
Workouts |
Sets |
Rubber
Band Stretching |
Time
of Engagement |
Methodology |
Total
Time |
| 1 |
2 |
1 |
100-200% |
30
sec |
Alternative |
40
min |
| 2 |
2 |
2 |
100-200% |
35
sec |
Alternative |
55
min |
| 3 |
2 |
2 |
100-250% |
40
sec |
Alternative |
60
min |
| 4 |
3 |
2 |
100-250% |
40
sec |
Alternative |
60
min |
| 5 |
3 |
3 |
100-250% |
45
sec |
Alternative |
75
min |
| 6 |
3 |
3 |
100-250% |
45
sec |
Consecutive |
75
min |
| 7 |
2 |
3 |
100-250% |
45
sec |
Consecutive |
75
min |
| 8 |
2 |
2 |
100-250% |
45
sec |
Alternative |
60
min |
Note:
If time cut is necessary, better stay with one set of each exercise and complete
all of them. In this case the duration of the workout will be 40-45 min. You can
also cut the number of workouts, but not less than two per week.
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