Curated Routine

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

General Training

EP. 01 Train Like a D1 Athlete is a curated workout routine with 11 ordered actions and 11 timestamped video clips. Start with Supine Single-Leg Knee Hug with Opposite Leg Elevated and Elevated Single-Leg Glute Bridge / Hamstring Press. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 7 min 24 sec; rest is listed per action.

Clip time: 7 min 24 sec11 actionsSingle training session

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Action Sequence

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0:00 / 0:44
Sourceyoutube.com/watch?v=uSHvlBayhFA
AuthorYouTube creator
1

Supine Single-Leg Knee Hug with Opposite Leg Elevated

Sets: 2Reps: 8 repsRest: 15 secEst. duration: 44 sec

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.

0:00 / 0:27
Sourceyoutube.com/watch?v=uSHvlBayhFA
AuthorYouTube creator
2

Elevated Single-Leg Glute Bridge / Hamstring Press

Sets: 2Reps: 8 repsRest: 15 secEst. duration: 27 sec

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.

0:00 / 0:55
Sourceyoutube.com/watch?v=uSHvlBayhFA
AuthorYouTube creator
3

Supine Band-Resisted Hip Flexor Knee Drive

Sets: 1Reps: 12 repsRest: 30 secEst. duration: 55 sec

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.

0:00 / 0:43
Sourceyoutube.com/watch?v=uSHvlBayhFA
AuthorYouTube creator
4

Low-Angle Step-Out Fast-Foot Series

Sets: 4Duration: 6 secRest: 10 secEst. duration: 43 sec

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.

0:00 / 0:45
Sourceyoutube.com/watch?v=uSHvlBayhFA
AuthorYouTube creator
5

Assisted Band-Release Vertical Jump

Sets: 2Reps: 5 repsRest: 20 secEst. duration: 45 sec

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.

0:00 / 0:19
Sourceyoutube.com/watch?v=uSHvlBayhFA
AuthorYouTube creator
6

Med Ball Drop-Catch Reload Slam

Sets: 2Reps: 5 repsRest: 1 min 30 secEst. duration: 19 sec

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.

0:00 / 0:46
Sourceyoutube.com/watch?v=uSHvlBayhFA
AuthorYouTube creator
7

Single-Leg Drop to Box Jump

Sets: 2Reps: 5 repsRest: 15 secEst. duration: 46 sec

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.

0:00 / 0:20
Sourceyoutube.com/watch?v=uSHvlBayhFA
AuthorYouTube creator
8

Split Stance Rotational Med Ball Slam

Sets: 2Reps: 5 repsRest: 1 min 30 secEst. duration: 20 sec

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.

0:00 / 0:19
Sourceyoutube.com/watch?v=uSHvlBayhFA
AuthorYouTube creator
9

Isometric Split Squat Cable / Band Hold

Sets: 1Duration: 5 secRest: 30 secEst. duration: 19 sec

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.

0:00 / 1:34
Sourceyoutube.com/watch?v=uSHvlBayhFA
AuthorYouTube creator
10

Curved Manual Treadmill Flying Sprint Intervals

Sets: 3Duration: 5 secRest: 10 secEst. duration: 1 min 34 sec

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.

0:00 / 0:32
Sourceyoutube.com/watch?v=uSHvlBayhFA
AuthorYouTube creator
11

Step-Out Lateral Pivot to Box Jump

Sets: 1Duration: 30 secRest: 1 minEst. duration: 32 sec

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.

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