Practice starting with speed and explosiveness. The ability to stop (decelerate) and start (accelerate) is an integral part of most team sports (i.e. ringette, hockey, soccer, basketball, lacrosse, etc.). An athlete that can stop and start quickly is always going to be a threat!
[NL] Linear & Multi-planar Power – Acceleration
SIIT
Tri-Set
x 2
ULT
Unilateral Horizontal Skip
reps
10 per leg
Tempo
explosive
Rest
60 s
reps
10 per leg
Tempo
explosive
Rest
60 s
Develops acceleration and quickness at push off moving in the forward direction.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 per leg | Explosive | 60 s (h:m:s) |
| 2 | 10 per leg | Explosive | 60 s (h:m:s) |
Focus on driving vertically up as much as possible.
Link the opposite arm and leg together.
UMT
SL Rotational Broad Jump
reps
5 per leg
Tempo
explosive
Rest
60 s
reps
5 per leg
Tempo
explosive
Rest
60 s
Develops agility and enhances neuromuscular control at impact in the transverse plane.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 per leg | Explosive | 60 s (h:m:s) |
| 2 | 5 per leg | Explosive | 60 s (h:m:s) |
Powerfully drive your feet through the ground to jump out.