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At-Home Speed and Power Program

Five weeks, three days a week, with nothing but a med ball: sprint starts, build-ups, jumps and throws to hold on to speed and power when athletes cannot get to a weight room. Built during the 2020 shutdowns and still useful for a break away from campus.

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Opens in the TeamBuildr app.

The first week

3 days · 19 exercises

What the opening week looks like. The full program continues in the TeamBuildr app.

Day 1

  1. 1In-Place Warm Up
  2. 2Dynamic Warm Up
  3. 3Speed Improvement Drills
  4. 4Squat Jump + Stick
  5. 5MB Overhead Throws
  6. 6Two Point Hard Starts x 10 Yards

Day 3

  1. 1In-Place Warm Up
  2. 2Dynamic Warm Up
  3. 3Speed Improvement Drills
  4. 41/2 Kneeling 1 Arm Band Pulldown
  5. 5MB Lateral Throws
  6. 625 Yard Build Up + 10 Yard Zone

Day 5

  1. 1In-Place Warm Up
  2. 2Dynamic Warm Up
  3. 3Speed Improvement Drills
  4. 4MB Granny Toss
  5. 5Broad Jump + Stick
  6. 6Push Up Starts
  7. 7Two Point Starts x 15 Yards

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Format
Training program
Length
5 weeks