EXERCISE DATABASE
Application
Arc Drill (quarter arc)
Acceleration / Deceleration Zones to Figure 8 (quarter arc)
1/2 Arc Run – Linear Sprint out
1/4 Arc Run – Raptor Resist
Fwd Multi Run – OL Pull
Fwd Multi Run (Trainer resist)
Fwd Multi Run to Linear Sprint (command)
Fwd Multi Run
Lat Shuffle (half speed) to Full Speed 1:4 Arc Run (short arc)
Figure 8 (1/4 Arc to 1/4 Arc) – 10yd Fwd Multi Run into
Quarter Arc Run to 90deg cut
Technical Mechanics – COD
Technical Mechanics – Motion
CNS Activation (Basic Firing Patterns)
Application
Zig-Zag Drill Series (hand touch)
Acceleration / Deceleration Zones to Cut-Up
Acceleration / Deceleration Zones to Jump Cut
Line Jump Cut Drill – Same Side (resisted)
Pattern Tree – Cut Up (Single Cut)
Pattern Tree – Cut Up (Double Cut)
Cut-Up Drill – inside edge (Assisted)
Cut-Up Drill (command) – outside edge, Assisted
Cut-Up drill – triple cut (Raptor Resist)
The concept is to cut at designated cones, yard markers or visual / verbal commands. The first cut is about a 45deg angle. On the second cut – try to angle back in to the start lane. Then the third cut is straight up field in that start lane. In the video shown, it’s a very challenging triple Cut-up: 45deg angles at 5-7 yard markers for the cut. If the client isn’t strong enough to project the body back into the start lane off of the second cut, then increase the distance of when to get back to the start lane (hence, making the angle bigger and less challenging).
Sprint to Cut-Up (Single Cut) Trainer Resist
Sprint to Cut-Up (Triple Cut), Raptor Resist
Sprint to Cut-Up, QUICK CUT
WR Route – Skinny Post
WR Route – Comeback
TE Route – Curl
TE Route – Skinny Post
Speed Out to full COD – Linear Sprint to 90deg cut to Sprint to 0deg cut to Sprint
Speed Out – Linear Sprint to 90deg to Sprint
Technical Mechanics
Fwd/Bkwd Multi COD Drill (Step, Step, Change)
Continuos Lateral Lunge
FWD Multi Sprint – Moving (Band Resisted)
FWD Multi Sprint – In Place (Band Resisted)
Sprint to Stop (Raptor Resist)
Pattern Tree – Cut Up (Single Cut – Raptor Resist)
CNS Activation (Basic Firing Patterns)
Application
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
Technical Mechanics – COD
Skier Drill Wedge Cuts
Tapioca / Snapioca
Technical Mechanics – Motion
Lateral Base A-Skip Series
CNS Activation (Basic Firing Patterns)
Application
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
Technical Drills
Carioca Quickstep Series
Back Lateral Carioca Quickstep
Lateral Wall Drill
CNS Activation (Basic Firing Patterns)
SL Jump to Stabilize (90deg) CONTINUOUS – Raptor Resist/Assist
Application
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)
Technical Mechanics
CNS Activation (Basic Firing Patterns)
Application
A-Run Series
Technical Mechanics
Butt-kick Skip Series
Absolute Speed A-skip Individual
Absolute Speed A-skip Continuous
Absolute Speed A-skip Power
ABSOLUTE SPEED (AS) WALL DRILLS; Backside Mechanics
ABSOLUTE SPEED (AS) WALL DRILLS; Full Claw
CNS Activation (Basic Firing Patterns)
Kneeling Arm Drill (Combo)
Ankling
Walking Stiff Leg Deadlift (SLDL) Series
Ankling – Buttkick Series
Straight Leg Hamstring Series
Application
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
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.