⚽ Fitness

Jan Machala

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Speed + Power — Sprint Capacity

Phase 3
Week 9·Tuesday
Phase 3 begins. Physician clearance required for lateral bounds and box jumps.
7 exercises
30 total sets
~75 min
estimated

Exercises

1

Sprint Acceleration — 20m @ 90%

8 × 4s

lower

90s rest. Focus on explosive start.

2

Lateral Bound

4 × 6 reps

lower

Each direction. Stick the landing. Physician clearance needed.

3

Low Box Jump

4 × 6 reps

lower

30cm box. Soft landing. Full clearance required.

4

T-Drill

5 × 12s

lower

Max speed. Full direction changes.

5

Dynamic Warm-up

1 × 600s

cardioZ1

Full dynamic protocol — A-skips, B-skips, high knees, leg swings

6

Single-Leg Lateral Hop and Stick

4 × 8 reps

ankle

Each leg. Stick landing 2s.

7

Reactive Ankle Drill — Quick Feet

4 × 10s

ankle

Quick feet on line. Ankle stiffness.