DAY 5: ACCELERATION + PLYOMETRICS + ARM CARE + GRIP, tailored separately for:

  • 🔴⚪️ Skill (force-first burst, stiffness, trunk-controlled reactivity)

  • ⚪️🔴 BIG-Skill (elasticity, horizontal speed, reactive plyometrics, trunk-driven speed transitions)

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

🔧 Goals

  • Skill: Develop trunk-driven linear acceleration, optimize shin angle, stiffness through the ground

  • BIG-Skill: Enhance horizontal force application, directional reactivity, and CNS speed signaling under fatigue

🧘 Shared Static Warm-Up (Hips, Calves, Hamstrings)

  1. Standing Calf Stretch – 2x30 sec/side

  2. Banded Hamstring Floss – 2x10/leg
    Demo

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

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

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

🔁 Shared Dynamic Warm-Up (Sprint Prep Focus)

  • A-Skip – 2x15yd

  • Wall Drill March – 2x10/leg
    Demo

  • Lateral Bounds – 2x5/side

  • Buildup Sprint – 2x20yd

  • Drop-In Sprint Start – 2x10yd

  • Lunge-to-Quick-Step Series – 2x5

🔴⚪️ SKILL – ACCELERATION & PLYOMETRICS

Acceleration Block

  1. Sled Push (Heavy – 25–30% BW) – 4x10yd

  2. Push-Up Start Sprints – 3x15yd

    • Emphasize shin angle and hip displacement

  3. Low Box Step-Down Sprint (6”) – 3x10yd

    • Drop and go — work reactive trunk drive

Field Plyometrics

  1. Depth Jump to Broad Jump – 3x3
    Demo

    • Focus on minimal ground contact and horizontal drive

  2. Lateral Bound to Stick – 2x4/side

  3. MB Slam to Lateral Shuffle Sprint – 3x3

⚪️🔴 BIG-SKILL – ACCELERATION & PLYOMETRICS

Acceleration Block

  1. Banded Sprint Resistance (Light) – 3x10yd
    Demo

  2. Falling Start to Sprint – 3x20yd

    • Emphasize torso lean and ground contact time

  3. Sprint to Decel (10yd Sprint → 5yd Controlled Stop) – 3 reps

    • Deceleration under full control and trunk engagement

Field Plyometrics

  1. Mini-Hurdle Hops (Quick Contacts) – 3x5 hurdles
    Demo

  2. Reactive Broad Jump + Stick – 3x3

  3. Skater Hops w/ Reaction Sprint – 2x3/side → 10yd sprint

💪 ARM CARE (Both Groups)

  1. Banded External Rotation @ 90° – 3x10/side
    Demo

  2. Prone T + Y Raises on Incline – 3x8/position

  3. Wall Angels – 2x10

  4. Scap Pushups – 3x10

✊ GRIP WORK (Both Groups)

  • Plate Pinch Carry – 3x20yd

  • Rope/Towel Rows – 3x10

  • Rice Bucket WORK – 2x30 sec
    Demo

🧘 POST-ACCELERATION MOBILITY (Both Groups)

  1. Couch Stretch – 2x30 sec/side

  2. Supine Hamstring Band Stretch – 2x30 sec/side

  3. 90/90 Breathing w/ Reach – 2 rounds

  4. Lying Hip Rotations – 2x10/side

🥩 Performance Nutrition Guidelines

Pre-Acceleration Session (60–90 min prior):
Consume 30–50g of quick-digesting carbohydrates such as white rice, banana, toast, or applesauce, with 20–30g of protein (whey, turkey, eggs). Avoid fat-heavy foods. Hydrate with at least 16oz of water plus electrolytes or a pinch of salt.

Post-Acceleration Recovery:
Refuel with 40–60g of high-glycemic carbs (fruit smoothie, white rice, honey on toast) and 30–40g of fast-absorbing protein (whey isolate, Greek yogurt, grilled chicken). Add creatine (5g), omega-3s, and magnesium to optimize recovery and reduce inflammation.