This block is about priming the body and getting the nervous system firing fast and explosive. We want high efforts.
Quickness
Power
Speed
MOVE Lower Body Quick/Accel/Speed Primer (Lateral)
HIIT
Tri-Set
x 2
ULT
2-Out-2 Ins
time
10 sec
Tempo
fast
Rest
15s
time
10 sec
Tempo
fast
Rest
15s
Enhances quickness and motor control with the feet while priming the body for explosive movement.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 10 sec h:m:s | Fast | 15s (h:m:s) |
| 2 | 10 sec h:m:s | Fast | 15s (h:m:s) |
UMT
MOVE 3-Point, Lateral Shuffle Up
reps
3 ea
Tempo
explosive
Rest
15s
reps
3 ea
Tempo
explosive
Rest
15s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 3 ea | Explosive | 15s (h:m:s) |
| 2 | 3 ea | Explosive | 15s (h:m:s) |
ULT
MOVE Lateral Shuffle
reps
4 ea
distance_yd
5 yards
Tempo
fast
Rest
45-60s
reps
4 ea
distance_yd
5 yards
Tempo
fast
Rest
45-60s
Prepare the front foot to move. Reach with the front foot and push with the back foot. Use a catch up step and repeat.
| Set | Reps | Distance | Tempo | Rest |
|---|---|---|---|---|
| 1 | 4 ea | 5 Yards yd | Fast | 45-60s (h:m:s) |
| 2 | 4 ea | 5 Yards yd | Fast | 45-60s (h:m:s) |