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OVERSPEED TRAINING PROGRAM

In-Season OverSpeed Maintaining Microcycle

WARM-UP: 8 min total:

1. Variety Jogging – 5 min; Stretching – 3 min

MODEL EXERCISES (OverSpeed Drills):
2.OverSpeed Run – 3x30 yd
3. OverSpeed Agility: 3x30 sec Shuttle Forward
4. Single Leg Hops Shuttle
Forward/Backwards
Backwards/Forward
5. Dribbling with the ball: Defense-Offence. Offence always with the ball, defense without. Shuttle between 100-250% stretch of the bands and head ball from the offense when they surrender the ball.
Offence/Defense
Defense/Offence
6. Zigzagging: Play Offence-Defense. Offence is always with the ball and surrenders it at the edge of each shuttle and becomes defense. Move left – right as wide as it is possible.
Offence/Defense
Defense/Offence

COOL DOWN – 8 min total:

7. Jogging – 3 min, Stretching – 5 min

PERIODIZATION

Week Number Workouts Sets Rubber Band Stretching Time of Engagement Methodology Total Time
Season 1 1 100-250% 45 Sec Alternative 35 Min

Note: This is a workout, which will allow maintaining the achieved level during the season lasting up to 12 weeks.

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