DAY 3: SPEED & PLYOMETRICS + ARM CARE + GRIP

The theme today is:

  • 🔴⚪️ Skill: Linear first-step speed, controlled landing, lateral stiffness, trunk-integrated plyo control

  • ⚪️🔴 BIG-Skill: Max-effort sprint transitions, elastic stiffness, change of direction with tempo/velocity exposure

This day builds sprint technique under volume-controlled precision, pairing it with plyometrics designed to enhance reactivity, stiffness, and deceleration quality.

✅ DAY 3: SPEED & PLYOMETRICS + ARM CARE + GRIP

🧘 STATIC WARM-UP (Shared)

  1. Wall Calf Stretch – 30 sec/side

  2. Kneeling Hip Flexor Stretch + Twist – 30 sec/side

  3. Seated Hamstring Stretch + Toe Pull – 30 sec/side

  4. World’s Greatest Stretch – 2x5/side

  5. Foam Roll: Calves, Glutes, TFL, Quads – 30 sec each

🔁 DYNAMIC WARM-UP (Shared)

  • A-Skip w/ Arm Drive – 2x20yd

  • Lateral Shuffle + Crossover – 2x15yd

  • Backpedal → Sprint – 2x10yd

  • Bound + Stick – 2x4

  • Open Arc Sprint Build – 2x20yd

  • Sprint Mechanics Wall Drill Series – 2x5/leg
    Demo

🔴⚪️ SKILL – SPRINT & PLYO BLOCK

Sprint Focus

  1. NEW-SCHOOL Start to 15yd Sprint – 4 reps

  2. MB Scoop Toss to Sprint – 3x3 reps (6–8lb ball)

  3. Sled Drive Marches – 3x10yd (Heavy, 25–35% BW)

Plyometric Series

  1. Depth Drop to Sprint (12–18” box) – 3x2
    Demo

  2. Lateral Hurdle Hop to Stick – 2x3/side

  3. Broad Jump to Vertical Jump Combo – 2x3

    • Emphasize elastic landing + concentric power

⚪️🔴 BIG-SKILL – SPRINT & PLYO BLOCK

Sprint Focus

  1. Resisted Sprint w/ Partner Band – 3x15yd

  2. Flying 10s (Build from 20yd) – 3x1

  3. Sprint/Stop/Sprint (10yd → pause → 5yd burst) – 3x1

Plyometric Series

  1. Mini-Hurdle Bounce + Broad Jump – 3x5 hurdles → jump
    Demo

  2. Reactive Skater Hop to Sprint (Crossover Sprint) – 3x2/side

  3. MB Punch Toss (8lb) – 4x5/side
    Demo

💪 ARM CARE (Both Groups)

  1. Banded 90/90 External Rotation – 3x12/arm

  2. Wall Slide w/ Chin Tuck – 3x10

  3. Scap Pushups – 2x15

  4. Prone I-T-Y Raises – 2x10 each
    Demo

✊ GRIP WORK (Both Groups)

  • Plate Pinch Farmer Carry – 3x20yd

  • Rope Pullups or Towel Rows – 3x10

  • Wrist Roller (Forward + Reverse) – 2 sets each

  • Rice Bucket Flicks – 2x30 sec

🧘 POST-SPRINT MOBILITY

  1. Couch Stretch – 2x30 sec/side

  2. Banded Hamstring Stretch – 2x30 sec/leg

  3. 90/90 Reach + Breath – 2 rounds

  4. Quadruped T-Spine Rotations – 2x8/side

🥩 Nutrition – High Output Day

Pre-Sprint Nutrition (60–90 min prior):

  • 40–60g fast carbs (toast, banana, white rice)

  • 20–30g protein (eggs, whey, turkey)

  • Low/no fat pre-sprint

  • Water + electrolytes (at least 20oz)

Post-Sprint Recovery Meal:

  • 40–60g carbs (fruit smoothie, white rice, granola)

  • 30–40g protein (chicken, whey, eggs)

  • Creatine (5g), sodium, potassium, and magnesium for fluid balance

  • Optional: tart cherry juice, curcumin for inflammation