MOVE Horizontal Speed Primer (Sprints)

HIIT
Tri-Set x 2

This block is about priming the body and getting the nervous system firing fast and explosive. We want high efforts. Use great intent with each drill.

Perform this in a Tri-Set. 1 — 2 — 3 Rest and Repeat.

LLT
MOVE Band, Foot/Ankle, Accel. Iso Hold
reps 1R/1L
time 5 sec
Tempo explosive
Rest 15s
Hold an early acceleration position (Position 1 or the initial push-off) and push your foot into the ground. The body position should have a hinge hold and use the support of something sturdy so you can hold the position and push the foot into the ground.
Set Reps Time Tempo Rest
1 1R/1L 5 Sec h:m:s Explosive 15s (h:m:s)
2 1R/1L 5 Sec h:m:s Explosive 15s (h:m:s)
ULT
MOVE Quickfeet – Alt. Line Over & Back
time 10 sec
Tempo explosive
Rest 60 sec.
Set Time Tempo Rest
1 10 sec h:m:s Explosive 60 sec. (h:m:s)
2 10 sec h:m:s Explosive 60 sec. (h:m:s)
ULT
MOVE High Knees
reps 1
distance_yd 15
Tempo explosive
Rest 15s
Frequency is the objective. Get the knees up and moving fast. Limit ground contact time.
Set Reps Distance Tempo Rest
1 1 15 yd Explosive 15s (h:m:s)
2 1 15 yd Explosive 15s (h:m:s)