DAY 3: SPEED, PLYOMETRICS, ARM CARE, GRIP

🔧 Goals

  • Skill: Improve first-step acceleration, ground force application, joint stiffness, and vertical elasticity

  • BIG-Skill: Improve top-end mechanics, horizontal plyometric efficiency, and reactive start ability

🛠️ Shared Components

  • Static Warmup

  • Dynamic Warmup

  • Sprint Mechanics

  • Post-Sprint Mobility

  • Nutrition Prescriptions

  • Arm Care Protocol

  • Grip Work

🧊 STATIC WARMUP (Shared)

  • Standing Calf Stretch – 30 sec/side

  • Seated Hamstring + Toe Reach – 30 sec/side

  • World’s Greatest Stretch – 5 reps/side

  • Kneeling Hip Flexor Stretch w/ Overhead Reach – 30 sec/side

  • Prone Glute Stretch – 30 sec/side

  • Foam Roll: Hamstrings, Glutes, T-Spine – 30 sec each

🔁 DYNAMIC WARMUP (Shared)

  • A-Skip – 2x20yd

  • B-Skip – 2x20yd

  • Lateral Shuffles – 2x10yd each

  • High Knees – 2x15yd

  • Butt Kicks – 2x15yd

  • Backpedal to Sprint – 2x15yd

  • Lunge + Twist – 2x10yd

  • Bounding – 2x20yd

🔴⚪️ SKILL – SPRINT + PLYO

Sprint Work

  • 10yd Sled Push (Heavy – 25% BW) – 4 reps

  • 10yd Sprint from Push-Up Start – 4 reps

  • NEW-SCHOOL Starts to 10yd – 3 reps

  • 15yd Banded Resisted Sprint (Partner) – 3 reps

Plyometric Series

  • Depth Drop to Vertical Jump (18” Box) – 3x3

  • Hurdle Hop to Broad Jump (Low Height) – 3x2

  • MB Overhead Slam to Sprint (8lb) – 3x3

  • Single-Leg Tuck Jump (Each Leg) – 2x3

⚪️🔴 BIG-SKILL – SPRINT + PLYO

Sprint Work

  • 10yd Sprint w/ Band Resistance (Light Band) – 3 reps

  • OLD-SCHOOL Stance to 20yd Build – 4 reps

  • Flying 10s (20Y Build to Max Velocity) – 3 reps

  • Pro Agility (5-10-5 Shuttle) – 2 reps at 90–95% intensity

Plyometric Series

  • Mini Hurdle Bounce Series (Quick Contacts) – 3x5

  • Lateral Bound to Vertical Jump – 3x2 each side

  • Reactive Broad Jump to Stick Landing – 3x3

  • Skater Hops w/ Stick – 2x5/side

💪 ARM CARE PROTOCOL (Both Groups)

Post-sprint recovery and pre-lift prep. Focus: rotator cuff endurance, scapular stability.

  1. Prone I-T-Y Raise on Bench or Table – 2x10 each

    • Focus on scapular movement, not neck/shoulder shrugging

  2. Band External Rotations (Elbow at 90°, tucked) – 3x10

    • Slow concentric + eccentric focus

  3. Scap Pushups – 3x10

    • Maintain full protraction/retraction without lumbar sway

  4. Wall Angels (Against Wall, Full Contact) – 2x10

    • Focus on smooth scap motion, not wrist/shoulder compensation

✊ GRIP WORK (Both Groups)

  • Plate Pinch Carries (2x25lb plates/hand) – 3x20yd

  • Fat Grip DB Hold for Time – 3x30 sec

  • Rice Bucket Finger Flicks + Twists – 2 rounds of 30 sec

  • Towel Pullups or Towel Rows – 3x8

🧘 POST-SPRINT MOBILITY (Both Groups)

  • Quadruped Rockbacks w/ Reach – 2x10

  • World’s Greatest Stretch + Rotation – 2x5/side

  • Bretzel Stretch – 2x30 sec/side

  • Lying Banded Hamstring Stretch – 2x30 sec/side

  • 90/90 Hip Switches – 2x10

🥩 PRE-GAME NUTRITION RECOMMENDATION

  • Consume a light, digestible meal or shake 60–90 minutes prior

  • 30–50g complex carbs (rice cakes, fruit, oats)

  • 20–30g lean protein (chicken breast, whey, egg whites)

  • Minimal fat pre-speed work

  • 16–20oz water + optional salt/electrolyte blend

🥩 POST-GAME NUTRITION RECOMMENDATION

  • Consume within 45 minutes post-workout

  • 40–60g high-GI carbs (white rice, fruit smoothie, cereal)

  • 30–40g fast-absorbing protein (whey isolate, eggs, yogurt)

  • 5g creatine monohydrate

  • Optional 1 tsp honey and pinch of salt for glycogen + electrolyte restoration