To start, I want to point out that this particular program is highly effective in getting athletes in shape for the upcoming season of their sport. This is also ideal for the general population as well so long as the individual is advanced enough to attempt the following 2 drills.
1. Squat Jumps Into Sprints: To start this particular drill all you will need is about 30 yards of flat running space. Mark off 30 yards of running room and stand at one end. From here perform 10 continuous squat jumps. Now when you are doing the squat jumps make sure that your form and technique is flawless. Be conscious of your hip and arm action and make sure you are getting low enough into your squats. Once you have completed the 10 squat jumps then explode off of the line into a full sprint for the full 30 yards! This is a great drill for you to improve your conditioning and overall cardiovascular fitness.
2. Squat Thrusts Into Sprints: For this drill you will require the same setup of the 30 yards of running room as mentioned above. From here simply execute 10 squat thrust at the line. Make sure you place your hands flat on the ground in front of you and extend your body fully when performing each repetition. Once you have completed the 10 squat thrust then explode off of the line to sprint the full 30 yards. Perform the desired number of repetitions, but only permit yourself about 45 seconds rest between each set. This drill is tremendous for developing your core strength, cardiovascular fitness, and linear speed. Execute each repetition with a high level of intensity!
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