Speed Flashcards
1
Q
Form drill programming
A
General prep
50-100% effort
3x8 (or 3 x 30 seconds)
1:4 ratio (30s:2 min)
2
Q
Form drills to use
A
Arm swings
Leg cycles
A-march
3
Q
Assisted drill programming
A
Specific prep- improves TURNOVER
100% MSV
3x6 (3 x 10 seconds, depends on athlete)
1:12 or 1:20
4
Q
Assisted drills to use
A
Downhill sprint
Bungee sprint
5
Q
Resisted drill programming
A
Pre-competition- for DRIVE PHASE
95% MSV
3x6 (or 3 x 10 seconds)
1:12 or 1:20
6
Q
Resisted drills to use
A
Uphill sprints
Parachute sprints
