Lower Body Speed Session (Using Dynamic Effort)

This is an acceleration-dominant session I wrote for a hockey player. At this point, we were in an accumulation period, two lower sessions + two upper sessions (high/low), with one recovery session.

Roll / Perform whatever makes you feel good

Movement Prep

Ground-based warm-up

Active/Dynamic Warm-up

Hurdle Mobility Drills

Sprint Work

Power Speed Drills (2×10 – High Knee, Butt Kick, A-Skip, Straight Leg Bound, Pogo)

Submaximal broad jump (single response) – 3×2

8x10yds (push up start) – max rest b/t sets

5 min active recovery (walking around, stretching, etc.)

6×20 (3 point) – max rest b/t sets

Recover

Kneeling Medball Throw – 2×8 (Video Here)

Training 

Supine mini-band hips isometric hold (2 min)

Single leg bridge (band above knees) x 8/e

Box jump – 4×5

Box Squat (2 chains each side) – 55% – 8×2 (45-60 second rest)

RFESS – 2×6 (increase weight from previous week)

Banded Unilateral Good morning – 2×10

BB Calf raise – 2×12

Oblique Hold off bench with plate press – 2×10/e

Relengthen / Roll