Author: BPSUniversity

Application

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Lateral Shuffle

Back Lateral Shuffle

Back Angle Lateral Shuffle

Fwd Multidirectional Shuffle

Lateral Shuffle COD to Lateral Shuffle

Lateral Shuffle COD to Lateral Shuffle (bungee resist)

 Lateral Shuffle COD to Sprint Series

Lateral Shuffle COD Wave (Bungee Resist)

Shuffle COD to Arc Run

Back Angle Shuffle (Lat Base Slide) – Resisted and Assisted

Lateral Shuffle – 135deg (opp Side)

Lateral Shuffle to BALR (opp side)

Lateral Shuffle to 0deg cut to Sprint

Lateral Shuffle to 90deg Sprint

Pool Lateral Shuffle

Application

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Back Lateral Run

Back Angled Lateral Run (BALR)

Back Lateral Run (BLR) to BALR (same side) to BALR (inside turn)

Back Angle Lateral Run (BALR) to BALR (inside turn) to Speed Turn 180deg cut to Sprint

Back Angle Lat Run (BALR) to BALR (inside turn)

Back Lateral Run (BLR) to Pivot to Back Lateral Run

Back Lateral Run (BLR) to 90deg cut

Back Lateral Run (BLR) to 90deg sprint to 180 sprint (inside turn)

OL – Pass Set Z-Pattern

Back Angle Shuffle to 135 cut to Sprint

Back Lateral Run (BLR) to 90deg sprint to 180 sprint (inside turn)

Application

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Acceleration / Deceleration Zones (5-5-5yd)

Accel-Decel Zones (St. Leg Bound) – 5yd Zones

Lin Sprint to Comeback (Resist to Assist; and Assist to Resist)

Linear Sprint to Comeback (free)

RR – Same In, Lin Burst, Comeback (Resist to Assist)

Accel-Decel Zone – sprint, jog, sprint

Accel/Decel Zone – sprint, jog, sprint, jog, sprint

Application

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Acceleration – Assisted

Pull Sled Sprint – Deep Lunge Start (linear)

Linear Sprint (Deep Knee Bend)

Free Sprint Series (2-point)

40yd start – KiroCore Resist (rotaitonal iso) – Top Position

Linear Sprint – Raptor resist lateral

D-Line Get OFF – Raptor Resist

DOUBLE SLED DRILL

Overspeed Acceleration – 25yd sprint (20yd assist)

Acceleration Bound to Linear Sprint – Trainer Resist

Pull Sled Sprint – heavy

Linear Sprint – Trainer Resist (deep lunge start position)

 

Technical Mechanics

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Acceleration SL Jump

Pull Sled (A-March)

Explosive Strides Series

Explosive Strides – Walking 2 step

Explosive Strides – Walking 3-step

Explosive Strides – Jog 3 step

Explosive Strides – Running 3 step

Explosive Strides – St Leg Bound 3 step

Resisted Explosive Strides (Stationary)

Acceleration A-Skip Individual

Acceleration A-Skip Continuous

Acceleration A-Skip Power

Forward/Backward Low Walk

SL Acceleration Bound – Rhythm Individual (Raptor Resist)


The concept is the knee punch. Drive the knee UP fast and explosive without the body going upwards. The body should project forward. Note how the shoulder maintain the same horizontal level during the entire set.

Band Resisted Sprint – In Place

Grip

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Bar Drop Series – PAUSE

Bar Drop Series – Con’t

Towel Holds

Bar Toss Series

Wrist Roll-up

Bar Holds Outside / Across

Finger Lateral Deviation

KB Drops Continued

KB Hammer Curl Toss

Timed Band Switches

Plate Holds