CAMP INCLUDES:
week 1: speed and foundation
Monday Dec 19:
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Warm up - muscle activation
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Fundamentals of speed mechanics - intro to plyos
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Iso/uni lateral functional leg exercises
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Core work
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Cool down/stretch
Tuesday Dec 20:
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Warm up - muscle activation
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Fundamentals of speed drills - intro to agility starts
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Basic leg strength exercises
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Core work
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Cool down/stretch
Thursday Dec 22:
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Warm up
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Fundamentals of speed exercises
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Intro to acceleration
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Exercises for speed development
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Hip flexor activation
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Cool down/stretch
Friday Dec 23:
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Pool workout (in Carle Health & Fitness Center warm water therapy pool)
week 2: acceleration and power
Monday Dec 26:
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Warm up - muscle activation
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Basics of speed mechanics - utilizing plyos
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Intro to rate of force production
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Core work
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Cool down/stretch
Tuesday Dec 27:
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Warm up - muscle activation
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Technical speed drills - starts - change of direction
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Dynamic leg strength exercises
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Core work
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Cool down/stretch
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Thursday Dec 29:
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Warm up
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Application of speed and acceleration - exercises
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Hip flexor pliability
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Injury prevention for sprinting
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Cool downstretch
Friday Dec 30:
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Pool workout (in Carle Health & Fitness Center warm water therapy pool)
week 3: top speed and force production
Monday Jan 02:
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Warm up - muscle activation
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Advanced speed mechanics - dynamic/reactive plyos
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Maximizing force production - core
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Cool down/stretch
Tuesday Jan 03:
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Warm up - muscle activation
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Advanced speed drills - top speed - multi-directional speed
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Advanced leg strength exercises
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Core work
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Cool down/stretch
Thursday Jan 05:
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Warm up
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Comprehensive speed exercises - resisted speed/acceleration drills
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Exercises for speed development
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Hip flexor pliability
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Injury prevention for sprinting
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Cool down/stretch
Friday Jan 06:
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Pool workout (in Carle Health & Fitness Center warm water therapy pool)
