Module IV: Foot Speed

Module IV: Foot Speed 2018-01-04T20:15:36+00:00

Module IV: Foot Speed

What You Will Need




  • Prerequisite: Complete Module I: Core



  • Prerequisite: Complete Module II: Cardio



  • Prerequisite: Complete Module III: Plyos



  • Stopwatch/ Timer



  • A Space 7’x100′ (or Outdoor access to a field/track)



  • A 20′ Speed/Agility Ladder



  • 4 Agility Cones/4 Objects to use to mark locations



  • Stairs or Bench you can jump onto



  • About 35 minutes per workout

Background

Module IV begins to add a whole new level to your athleticism. You are going to take the raw power developed in Module III and translate it into speed and agility. All athletes benefit from “quickness” provided from fast twitch muscle groups, but making that into coordinated movement is a skill in and of itself.

Your focus this unit is not only speed but coordination. Attempt to complete every exercise as quickly as possible, but also use precision.

When you begin to perfect ladder and cone drills, take the time between sets to reset so you can go just as hard the next set. Don’t blur 5 sets into a single motion because it’s faster– this isn’t cardio (you’ve already got that down).