EP. 01 | Train Like a D1 Athlete | Speed and Plyometric Training

Lie supine on the mat while keeping the straight opposite leg elevated off the floor. Pull one knee firmly to your chest, pause for 1 to 2 seconds to stretch the glute and hip capsule, and switch sides. Key points: - Keep the straight non-hugged leg hovered above the floor throughout - Flatten lower back against the floor to engage the core - Hold the knee-hug stretch for a 2-count before alternating Common mistakes: Resting the extended leg completely on the floor or arching the lower back off the mat.

Place one foot onto an elevated platform/box, extend the working leg slightly to load the hamstring, drive hips up into full extension, and hold a peak glute squeeze. Key points: - Drive through the heel on the elevated box to engage the hamstring and glute - Extend hips fully without over-arching the lumbar spine - Lower under control before starting the next rep Common mistakes: Pushing purely from the lower back rather than driving hip extension.

Lie supine with a mini-band looped around the forefeet. Keep heels elevated and pull one knee forcefully upward above hip-crease level against band resistance while keeping toes dorsiflexed. Key points: - Drive knee aggressively above hip-crease level against band tension - Keep the working heel and toes pulled up in dorsiflexion - Maintain lower-back contact with the ground throughout Common mistakes: Letting the non-working leg pull forward or relaxing foot dorsiflexion.

Set up in a low-angle athletic stance on the turf. Perform continuous 6-second rapid footwork bursts: narrow fast feet, wide-out steps for adductor activation, and crossover position switches. Key points: - Stay low with knees driving forward over toes to challenge dorsiflexion - Maximize foot turnover speed during the 6-second count - Transition seamlessly between narrow, wide, and crossover patterns Common mistakes: Standing up tall or slowing cadence before the countdown ends.

Hold overhead band tension to deload body weight. Drop rapidly into an eccentric countermovement and explode vertically for maximum height, absorbing the landing softly. Key points: - Stay tall in start position, then drop and explode forcefully upward - Push the ground away with maximum intent on every rep - Absorb landing smoothly into an athletic base before resetting Common mistakes: Rushing into consecutive repetitions without resetting to full height.

Hold the medicine ball overhead, drop down to catch it in an athletic stance, instantly reload overhead, and slam it into the turf with maximum power. Key points: - Minimize recoil time between drop-catch and overhead reload - Engage lats and core violently to slam the ball into the floor - Maintain quick, light footwork Common mistakes: Pausing at the bottom of the catch before reloading overhead.

Stand on one leg, perform a fast eccentric drop, explode vertically off that single leg onto a plyo box, drive the opposite knee up, and land softly. Key points: - Execute a fast eccentric loading drop with quick ground reversal - Drive the non-jumping knee forcefully upward to assist vertical height - Land softly on the box with the working foot and step down safely Common mistakes: Collapsing into excessive knee valgus or jumping down backwards off the box.

Assume a stable split stance holding a medicine ball overhead. Violently slam the ball into the floor outside the lead hip, catch on the rebound, and reset. Key points: - Bring the ball overhead and slam aggressively outside the front hip - Maintain a stable lower-body base to resist rotation - Reset posture fully between repetitions Common mistakes: Losing balance in the split stance or letting the lead knee cave inward.

Assume a low split-squat position holding an immovable resistance band/cable handle, and pull maximally with 100% effort against the hold for 5 seconds. Key points: - Drop into a deep, solid split stance with upright posture - Pull with maximal intent against the fixed resistance for the full 5 seconds - Breathe and brace core against rotational pull Common mistakes: Allowing the chest to pitch forward or easing off intensity before 5 seconds.

Build up speed on a curved manual treadmill over 3 seconds, then unleash a 5-second flying maximal sprint targeting peak speed (above 21-23 km/h), followed by a 10-second walking deceleration. Key points: - Build up cadence smoothly before hitting top-end speed - Keep head up and drive knees and arms aggressively through the 5-second fly - Decelerate safely by letting the belt slide down while maintaining posture Common mistakes: Looking down at feet or trying to brake abruptly on the curve.

Perform continuous repetitions for 30 seconds: step out laterally, plant and pivot, jump onto the plyo box with synchronized arm swings, step down, and repeat immediately. Key points: - Synchronize lateral step, plant, and upward arm swing into a fluid takeoff - Push forcefully through the plant foot to clear the box cleanly - Maintain rapid, continuous rhythm across the full 30-second work block Common mistakes: Under-jumping and clipping toes on the box due to fatigue.