|
OVERSPEED TRAINING PROGRAM
Initial
Microcycle – 3 weeks
Warm-up: 10
–12 min total.
Complete 1 set of
each: #1
Jogging, #2 Jogging Backwards, #3 Forward Skipping, #4 Backward Skipping, #5
Side Shuffle, #6 Crossovers, #7 Butt Kicks, #8 Straight Legs, #9 Carioca, #10
High Knees, #11 Quick Feet, #12 Forward/Backward Run, #13 Backward/Forward Run,
#14 Lunges, #15 Accelerations; Stretching – 4 min
2.
Running
Model Exercises:
#32)
OverSpeed Backward Run
#31) OverSpeed Forward Run
- Crossover
the Line
#20)
OverSpeed Crossover the Line
#21)
OverSpeed Backwards Crossover the Line
- Cariocca
#42)
Carioca Left/Right Shuttle
#43)
Carioca Right/Left Shuttle
- Zigzagging
#44)
Single Athlete Zig Zag Forward /Backward
#45)
Single Athlete Zig Zag Backward/Forward
- Shuttle
Zigzagging
#47)
Agile Zig Zag Shuttle Forward/Backward
#48)
Agile Zig Zag Shuttle Forward
Cool
Down
– 6 min total:
Jogging – 3 min, Stretching – 3 min |
