DAY 5: ACCELERATION + PLYOMETRICS + ARM CARE + GRIP for:

  • 🔴⚪️ Skill: Emphasis on trunk-stiffness sprint starts, heavy resisted drive, and frontal-plane control

  • ⚪️🔴 BIG-Skill: Emphasis on reactive speed, change of direction, and quick-contact plyometric control

This day includes fresh sprint setups, new plyometric pairings, and enhanced recovery strategies. The format encourages high output while maintaining technical posture and shoulder/trunk health.

✅ DAY 5: ACCELERATION + PLYOMETRICS + ARM CARE + GRIP

🧘 STATIC WARM-UP (Both Groups)

  1. World’s Greatest Stretch + Reach – 2x5/side

  2. Kneeling Hip Flexor Stretch w/ Overhead Reach – 2x30 sec/side

  3. Wall Calf Stretch – 2x30 sec/side

  4. Banded Hamstring Floss – 2x10/leg
    Demo

🔁 DYNAMIC WARM-UP (Sprint-Focused)

  • A-Skip to Sprint – 2x20yd

  • High Knee Sprint Buildup – 2x20yd

  • Lateral Shuffle + Crossover Sprint – 2x10yd

  • Push-Up Sprint Start – 2x10yd

  • Wall Sprint Drill – 2x5/leg
    Demo

🔴⚪️ SKILL ACCELERATION + PLYO BLOCK

Acceleration Work

  1. Heavy Sled Push – 4x10yd @ 25–35% BW

  2. Falling Start to Sprint – 3x15yd

    • Emphasize full forward lean and hip explosion

  3. MB Scoop Toss → Sprint – 3x2 (8–10lb)

Plyometric Series

  1. Depth Jump → Reactive Broad Jump – 3x3

  2. Lateral Bound to Vertical Jump – 3x2/side

  3. Split Stance Med Ball Slam – 3x5/side

⚪️🔴 BIG-SKILL ACCELERATION + PLYO BLOCK

Acceleration Work

  1. Banded Sprint (Partner-Resisted) – 3x10yd

  2. Sprint-Stop-Cut Re-Accel (10-5-10) – 3 reps

    • Emphasize stick and redirection under control

  3. Flying 10s (Build + Max Effort) – 3x1

Plyometric Series

  1. Mini-Hurdle Quick Bound → Sprint – 3x5 hurdles + 10yd

  2. Crossover Skater Hop + MB Toss – 3x3/side

  3. Reactive Jump + Rotation Stick – 2x3/side

    • Jump → 90° rotation mid-air → controlled land

💪 ARM CARE SERIES (Both Groups)

  1. Wall Slide w/ External Rotation – 3x10

  2. Banded 90° External Rotations – 3x12/side

  3. Prone I/Y/T on Incline – 2x10 each

  4. Scapular Wall Circles – 2x10

✊ GRIP WORK (Both Groups)

  • Farmer’s Carry w/ Fat Gripz – 3x20yd

  • Rope or Towel Rows – 3x10

  • Plate Pinch Curl + Hold – 3x10 reps + 10 sec hold

  • Rice Bucket Punches + Flicks – 2x30 sec

🧘 POST-ACCELERATION MOBILITY

  1. Couch Stretch – 2x30 sec/side

  2. 90/90 Hip Switch w/ Thoracic Reach – 2x10 reps

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

  4. Box Breathing or Legs-Up Wall – 5 min

🥩 Nutrition – CNS-Intensive Speed Day

Pre-Accel Meal (60–90 min prior):

  • 30–60g high-GI carbs (fruit, toast, white rice)

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

  • 16–24 oz water + electrolytes

  • Optional: caffeine + creatine 30 min prior

Post-Accel Recovery (Within 30 min):

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

  • 30–40g protein (whey isolate, chicken, yogurt)

  • Creatine (5g), magnesium, sodium/potassium

  • Optional: anti-inflammatory blend (tart cherry, turmeric, ginger)