One3 Performance
Football , Rugby, Youth Sports, Soccer, Strength & Conditioning, Speed, HockeyAn in-season speed program for all field athletes looking to improve sprint performance and max velocity during the season.
This program is also used as part of normal sports specific training to build resilient hamstrings and reduce soft tissue injuries linked to running at max speed.
Features2 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamics
Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side
Skill/Tech
B
Speed Prep
bouncing pogos on the spot (knees straight, springing bounces with all movement generated by the calfs) x10s 1min rest bouncing pogos on the spot (knees straight, springing bounces with all movement generated by the calfs) x10s 1min rest bouncing pogos moving forward (knees straight, springing bounces with all movement generated by the calfs) x10m 1min rest 20m single leg hop & stick - right - walk back recovery x 2 20m single leg hop & stick - left - walk back recovery x2 30m alternating hopping - walk back recovery x2 30m straight leg running - walk back recovery x 2 20m accell @ 75% w/hands on hips - walk back recovery x 2 20m accell @ 80% w/hands on heads - walk back recovery x 2
Speed/Agility
C
Flys
4 Reps on the 2mins 0-20m Acceleration 20m-40m Hold Speed (hit % here) 40m - 60m Deceleration to Stop on the spot 1st rep @ 80% 2nd rep @ 80% 3rd rep @ 85% 4th rep @ 85%
Prep
A
Dynamics
Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side
Skill/Tech
B
Speed Prep
bouncing pogos on the spot (knees straight, springing bounces with all movement generated by the calfs) x10s 1min rest bouncing pogos on the spot (knees straight, springing bounces with all movement generated by the calfs) x10s 1min rest 20m single leg hop & stick - right - walk back recovery x 1 20m single leg hop & stick - left - walk back recovery x1 30m alternating hopping - walk back recovery x1 30m straight leg running - walk back recovery x 1 20m accell @ 70% w/hands on hips - walk back recovery x 1 20m accell @ 80% w/hands on heads - walk back recovery x 1
Speed/Agility
C
Flys
2 Reps on the 2mins 0-20m Acceleration 20m-40m Hold Speed (hit % here) 40m - 60m Deceleration to Stop on the spot 1st rep @ 85% 2nd rep @ 85%
Robbie Butcher
Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach
