Name: Playbook - AJ Hotchkins - WEEK 10: MONDAY (TESTING)
Uploaded: 2023-08-11T16:43:53.308Z
Duration: 45 min
Description: WEEK 10: MONDAY (TESTING)

40 yard / 100 meter sprint day: 

First we will hit our speed specific warmup as usual:

We will hit some of our speed mechanic drills to warmup our top end speed mechanics! 

Next:

We will hit 10/20 yard get offs building speed as we go - I would recommend 5 reps total warming the body before breaking into a full sprint!

We are now ready to test: this program is designed to make you a faster athlete in general - but most specifically in our short fast & explosive races such as the 40 / 100 meter sprints (ideally)

I would recommend running only 2 full speed sprints max: if you’re not happy with your number / this only a 10 week phase / you can repeat this phase OR come up with your own very similar training phase!

Sprint specific dynamic warmup:

Complete this full warmup to maximize your sprint work and avoid injury - the warmup should be just as long as the workout - take your time.

As we continue to get faster, we must take care of our body and warmup properly!

Step over the hurdle with a single leg / then replace with your other leg!

Focus on keeping the toe dorsiflexed and your knee drive. 

Drive knee up and leg over hurdle - back leg swings around (with open hip)

Maintain proper sprinting technique

Single leg hurdle step overs

Single leg hurdle step over:

Knee drive - toe dorsiflexed - maintain proper sprint mechanics and step over the hurdle (bounce)

Explosive - quick response - springy

Single leg hurdle step overs - quick response

Step over the hurdle, use force created through your hips to bring your back leg all the way over the next hurdle.

Focus on keeping the toe dorsiflexed and your knee drive. BIG force through hips, bounce through the hurdles!

Double leg hurdle step overs

Lateral single leg hurdles

Moving laterally:

Keep leg straight - use hip flexor to lift leg over the top of the hurdle - drive leg back down into the ground (controlled aggression) and continue to move laterally!

Working sprint mechanics!

Lateral hurdle marches

Step over the hurdle with a single leg / once back leg comes through step under hurdle and sit into a squat position.

Focus on keeping the toe dorsiflexed on step over and CHALLENGE yourself on a low squat underneath the hurdle!

Single leg hurdle step over to depth squat

Jog for 3-5 steps and complete a lunge + reach 

Lunge with knee slightly above the ground / reach back as far as you can and open shoulder + your trunk / springy + active warm up! 

Loosen up and bounce around!

Lunge + reach

Jog for 3-5 steps and lunge + open.

Lunge while keeping your back leg straight and bring your inside elbow to the ground, reach up and open your trunk (mobility) / springy + active warm up! 

Loosen up and bounce around!

Lunge + open

Jog for 3-5 steps and complete a hamstring March. Leg goes high possible

springy + active warm up! 

Loosen up and bounce around!

Hamstring Marches

Jog for 3-5 steps and complete a hamstring sweep

Dorsiflex the toe / straighten the leg + reach and sweep through / feel stretch sensation in hamstring. 

springy + active warm up! 

Loosen up and bounce around!

Hamstring sweeps

Gain a rhythm

Perform an a skip forward pushing ground back and away from you 

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A - Skip (Forward)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - Use your foot opposite of the direction you’re going to PUSH yourself - replace

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

20 meters each direction!

A Skips (Lateral)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - maintain sprinting mechanics here (this will take some work) - push your self through toes in ground to go backwards💪🏽

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A Skip (Backwards)

- similar rhythm / pattern to the A Skip
- draw as big of circle with your knee as possible 
- forwards + backwards 
- warming up our fast twitch muscle fibers 
- 2X 20 yards / both directions

Skipping Hip circles

Skipping hip circles

Shin over shin:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble ankle over ankle - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Ankle Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble ankle over ankle - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Shin Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble knee over knee - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Knee Dribbles

Find a wall: 

Swing leg forwards and backwards for height! Ease your way into this movement!

Leg swings (Linear)

Find a wall: 

Swing leg forwards and backwards for height! Ease your way into this movement!

Keep your hips towards the wall and try not to open on swings!

Leg Swings (Lateral)

Sprint Warmup

Top end speed drilling:

Today we will work our ability to hold our top end speed mechanics! 

We will start with some speed - turnover patterning and move into some sprint holds on the curve treadmill - speed treadmill!

Cycle - Bound

Perform a straight leg bound + perform an A Skip with other leg! Focus on driving foot into the ground - generating force!

Tall hips - triple extension - drive heel to butt!  Working proper speed mechanics + rhythm (brain to body programming)

Bound - Skip

Cycle - Bound

Perform a straight leg bound + perform a cycle with other leg!

Tall hips - triple extension - cycle through heel to butt!  Working proper speed mechanics + rhythm (brain to body programming)

Bound - Cycle

Perform an A Skip 

Focus on foot driving into ground - generated force! Tall hips + triple extension pushing the ground away from us!

A Skip (For Distance)

Clawing ground away from us - maintains tall running posture - legs straight - SNAP feet into ground pushing yourself forward!

Straight Leg Bounds

Sprint for 5 meters - focus on pushing out / clawing ground away from us + snapping feet into ground! 

After pushing for 5 meters - without changing sprinting posture / BIG hips / transition into straight leg bounds!

Sprint - Bound

Top End Speed Drills:

- From a two point / 3 point 40 yard dash stance / explode out and sprint 15 yards:

Coaching point:

- explode out of stance / work great shin angle / get triple extension every single rep / body should be in a forward lean position - there should be no hinge at the hip - should feel as if you’re falling!

15 Yard Get Off

TESTING MAX EFFORT SPRINT: 40 YARD DASH / VIDEO RECORD AND TIME YOURSELF / & HAVE A FRIEND TIME YOU IF POSSIBLE!

40 Yard Push Out

WEEK 10: MONDAY (TESTING)

Kyle

Matt

Trying to get my Mile time up, I do sprint intervals to start and use this as my plyo work — These workouts are straight to the point without the dramatic fluff, legit 🔥

Myranda

Sergio Flores

As a former track athlete this was 🔥🔥 can’t wait to see myself 4 weeks from now big dawg❗️

Malik keener

Week 1/2/3: Day 1

Qua Morton

Jerome

Week 1/2/3: Day 2

Week 4/5/6: Day 1

Week 4/5/6: Day 2

Week 4/5/6: Day 3

Week 7/8/9: Day 1

Week 7/8/9: Day 2

Jason

Week 7/8/9: Day 3

Beast of a workout. I was laughing at myself how all those years of traini g like a body builder specially for legs led to stiffness and slowness. Now my conditioning, strength, explosiveness, and stamina has gone up. It showed in my Sunday basketball league game. My legs didn't give up.

- @LifeCoachJesse

WEEK 10: MONDAY (TESTING)

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