The Pogo jumps should be done with minimal time on the ground. The Crossover and Lateral work is to be done with maximal effort but also focus on the big pushing angles with the outside leg.
MOVE Reactive Strength + Lateral Speed
HIIT
Horizontal Loading
ULT
MOVE Light Pogo Series
reps
1 ea
time
20 s
Tempo
fast
Rest
40s
reps
1 ea
time
20 s
Tempo
fast
Rest
40s
Light Plyos are about rhythm and timing. Try to lift the toes (dorsiflexion) as opposed to pointing them downwards (plantarflexion) The goal is to have minimal knee and hip bend and a quick burst upwards that is repeatable.
2 Feet Forward
2 Feet Lateral
1 Foot Forward
1 Foot Lateral
| Set | Reps | Time | Tempo | Rest |
|---|---|---|---|---|
| 1 | 1 ea | 20 S h:m:s | Fast | 40s (h:m:s) |
UMT
MOVE Crossover Continuous
time
10 sec
Tempo
explosive
Rest
60-90 sec
time
10 sec
Tempo
explosive
Rest
60-90 sec
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 10 sec h:m:s | Explosive | 60-90 sec (h:m:s) |
| 2 | 10 sec h:m:s | Explosive | 60-90 sec (h:m:s) |
| 3 | 10 sec h:m:s | Explosive | 60-90 sec (h:m:s) |
ULT
MOVE Plate Over & Back
reps
10 sec
Tempo
explosive
Rest
60-90 sec
reps
10 sec
Tempo
explosive
Rest
60-90 sec
This is a quick change of direction drill that focuses on pushing angles. Try to keep your center of mass over the plate. Kickout the outside leg to push off and change directions.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 sec | Explosive | 60-90 sec (h:m:s) |
| 2 | 10 sec | Explosive | 60-90 sec (h:m:s) |
| 3 | 10 sec | Explosive | 60-90 sec (h:m:s) |