Athletic Foot/Ankle Strength/Power (ZB)

HIIT
Giant Set x 2

This Workout Block is designed to increase stability and strength for a better producing power output. The pace should be kept where the client can perform well while keeping the HR up; but can be modified if either is sacrificed.

LLT
ViPR PRO-SL Balance Tilt
reps 5 per Side
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 5 per Side Moderate Controlled 30s (h:m:s)
2 5 per Side Moderate Controlled 30s (h:m:s)
ULT
Agility Ladder In/In/Out/Out
reps 2
intensity 7
Tempo fast
Rest 30s
Quickly move the feet throughout the ladder in an in/in/out/out fashion.
Set Reps Intensity Tempo Rest
1 2 7 RPE Fast 30s (h:m:s)
2 2 7 RPE Fast 30s (h:m:s)
LMT
Staggered Rotational Shifts
reps 5 per Side
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 5 per Side Moderate Controlled 30s (h:m:s)
2 5 per Side Moderate Controlled 30s (h:m:s)
ULT
Unilateral Vertical Skip
time 20s
Tempo explosive
Rest 60s
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
Set Time Tempo Rest
1 20s h:m:s Explosive 60s (h:m:s)
2 20s h:m:s Explosive 60s (h:m:s)