[NL] Power Acceleration/Conversion

HIIT
Giant Set x 2

The focus is acceleration and/or quickness/change of direction.

Every movement should be performed with high intensity.

UMT
[NL] Bosu Lateral Bounding to Icky Shuffle
time 20 s
Tempo fast
Rest 60 s
Lateral bounding to a reactive, yet controlled surface to challenge ankle reactivity, endurance, and proprioception - the ability of your body to know where all of its segments are relative to each other in space, at all times, will allow quick corrections to when a foot is misplaced or to build lateral ankle and hip stability.
Set Time Tempo Rest
1 20 s h:m:s Fast 60 s (h:m:s)
2 20 s h:m:s Fast 60 s (h:m:s)

Deceleration - land soft, and be controlled.

Shuffle - work on the balls of your feet, keeping the heels just slightly above the ground.

Try to keep your head the same height while moving laterally (don't waste energy moving vertically!).

LMT
Loaded OH Lateral Quick Jumps
time 15 s
load light
Tempo fast
Rest 60 s
Enhances quickness and motor control in the feet in the lateral direction while under load.
Set Time Load Tempo Rest
1 15 s h:m:s Light Fast 60 s (h:m:s)
2 15 s h:m:s Light Fast 60 s (h:m:s)
ULT
2-Out-2 Ins
time 15 s
Tempo fast
Rest 60 s
Enhances quickness and motor control with the feet while priming the body for explosive movement.
Set Time Tempo Rest
1 15 s h:m:s Fast 60 s (h:m:s)
2 15 s h:m:s Fast 60 s (h:m:s)
ULT
Repeated Squat Jump
reps 5
Tempo explosive
Rest 60 s
An explosive and high impact leg exercise that enhances body control in the sagittal plane.
Set Reps Tempo Rest
1 5 Explosive 60 s (h:m:s)
2 5 Explosive 60 s (h:m:s)