MOVE Reactive Str. + Lateral Power + C-O-D

HIIT
Horizontal Loading

The objectives are to work on Reactive Speed, Lateral Speed & C-O-D. We are following that up with a short upper body lift.

ULT
MOVE Drop Jump (Reactive Strength)
reps 10
Tempo explosive
Rest 60-120s
This drill is about a quick reaction off of the ground. Minimal knee and hip bend are key. Try to stay on the front half of the foot. Make sure you load the arms quickly to help drive off the ground quickly.
Set Reps Tempo Rest
1 10 Explosive 60-120s (h:m:s)
2 10 Explosive 60-120s (h:m:s)

Quick Reaction off the ground is key. Minimal time on the ground is what we want to achieve

UMT
MOVE Lateral Plyo to Leap
reps 5 ea
Tempo explosive
Rest 120s
Take a quick Plyo step, creating a good pushing angle to move laterally. The angle should be outside of your center of mass and not directly under it. The angle will promote force to be pushed into the ground to move the body laterally.
Set Reps Tempo Rest
1 5 ea Explosive 120s (h:m:s)
2 5 ea Explosive 120s (h:m:s)
3 5 ea Explosive 120s (h:m:s)
UMT
MOVE Cross-Shuffle-Sprint
reps 2 ea
distance_yd 8-10 yds
Tempo fast
Rest 60s
Set Reps Distance Tempo Rest
1 2 ea 8-10 Yds yd Fast 60s (h:m:s)
2 2 ea 8-10 Yds yd Fast 60s (h:m:s)
3 2 ea 8-10 Yds yd Fast 60s (h:m:s)