Set	time
1	3 mins

Set	reps	Tempo	Rest
1	8	controlled	1 min
2	8	controlled	1 min

Set	reps	Tempo	Rest
1	8	controlled	1 min
2	8	controlled	1 min

Set	reps	load	Tempo	Rest
1	8	light	controlled	1 min
2	8	light	controlled	1 min

Set	reps	load	Tempo	Rest
1	8	light	controlled	1 min
2	8	light	controlled	1 min

Set	reps	Tempo	Rest
1	8	controlled	1 min
2	8	controlled	1 min

Set	reps	Tempo	Rest
1	8	controlled	1 min
2	8	controlled	1 min

Jordan Acceleration and Deceleration Training

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

AHHPS - LLT/LMT Warmup Block - Hips
Horizontal Loading

LLT
Low Intensity Elliptical

Set	Time
1	3 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

Rub and Scrub Plantar Fascia

Set	Reps
1	10

LLT
Runner’s Hinge Ball Knee Drive

Set	Reps
1	10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Loaded Hamstring Stretch (Unilateral)

Set	Reps
1	8

MOBILITY - Used to foster and maintain space in the body’s segments

LAR ULT
Supine Slide Hip Decouple

Set	Reps
1	10

LMT
ViPR PRO Side Lunge with Forward Tilt breathing

Set	Reps
1	10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
Mini Band Rotational Ward Quick Release

Set	Reps
1	6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Lateral Step Eye Tracking

Set	Reps
1	8

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

4Q Deceleration 1
Horizontal Loading

ULT
SL Deceleration Landing

Develops bottom to top coordination and enhances neuromuscular control in the sagittal plane at impact.

Set	Reps	Tempo	Rest
1	8	Controlled	1 min (h:m:s)
2	8	Controlled	1 min (h:m:s)

UMT
3-Count Skater Hold

Develop agility and neuromuscular control in the frontal transverse plane.

Set	Reps	Tempo	Rest
1	8	Controlled	1 min (h:m:s)
2	8	Controlled	1 min (h:m:s)

LLT
Split Squat Drop and Catch

Develops timing and enhances neuromuscular control in the sagittal planes integrating load.

Set	Reps	Load	Tempo	Rest
1	8	Light	Controlled	1 min (h:m:s)
2	8	Light	Controlled	1 min (h:m:s)

LMT
Zig Zag Bound to H-ump Landing

Enhances agility and neuromuscular control in both the frontal and transverse planes in the forward direction while under load. (A H-ump is a single foot take off and a two foot landing)

Set	Reps	Load	Tempo	Rest
1	8	Light	Controlled	1 min (h:m:s)
2	8	Light	Controlled	1 min (h:m:s)

4Q Acceleration 1
Horizontal Loading

Set	Reps	Tempo	Rest
1	8	Controlled	1 min (h:m:s)
2	8	Controlled	1 min (h:m:s)

UMT
Rotational Jump Squat

An explosive leg exercise that emphasizes jumping through the transverse plane

Set	Reps	Tempo	Rest
1	8	Controlled	1 min (h:m:s)
2	8	Controlled	1 min (h:m:s)

ULT
Forward Split Thrust

Set	Reps
1	10
2	10

ULT
Bear Get Up

Set	Reps
1	10
2	10

Cool Down Blocks

Cool Down Block
Horizontal Loading

Set	Time
1	1 mins h:m:s

ULT
90/90 Kicks

This exercise helps to open up the posterior chain of the legs while keeping the pelvis square.

Set	Reps
1	1 mins

Warm-Up Blocks

AHHPS - LLT/LMT Warmup Block - Hips Horizontal Loading

LLT Low Intensity Elliptical

Rub and Scrub Plantar Fascia

LLT Runner’s Hinge Ball Knee Drive

LLT Loaded Hamstring Stretch (Unilateral)

LAR ULT Supine Slide Hip Decouple

LMT ViPR PRO Side Lunge with Forward Tilt breathing

LMT Mini Band Rotational Ward Quick Release

LMT Lateral Step Eye Tracking

Workout Blocks

4Q Deceleration 1 Horizontal Loading

ULT SL Deceleration Landing

UMT 3-Count Skater Hold

LLT Split Squat Drop and Catch

LMT Zig Zag Bound to H-ump Landing

4Q Acceleration 1 Horizontal Loading

UMT Rotational Jump Squat

ULT Forward Split Thrust

ULT Bear Get Up