Gym 2:
Time for the speed! Goal of this session is to move quick!
 
Normal Dynamic warm up.
 
Superset 1: 2-3 min reps 3 rounds
Quick push ups 3 reps
Planks 45 seconds
Quick pull ups 3 reps
 
Electric shock 5x3 seconds 1-2min rest
Single leg long jumps 3x 5 reps each leg 1-2min rest
 
Weighted riders:
High pulls.  Keep in a weight range you are able to get bar to your chin.  Rest 1-2 min and you will be doing 5x2 reps.  MOVE QUICK!!
 
No weight riders:  Standing pogos - get off the ground as high as you can but limit the time spent between jumps! 5x4 reps
 
Weighted riders: Single leg rack pulls.  This is race specific, and I love this one!  Watch the video for set up.  You will be doing 4x4 reps for each leg
 
No weight riders:  Single leg jumps with back leg on bench 4x4 reps.
 
Accessory movement:  Banded hamstring curls 3x20 reps.  Move quick!  Don’t have bands and at commercial gym, use hamstring machine but move quick (3x10 reps).  Don’t have equipment ask a parent to add resistance but move quick!