PV Conditioning/Speed Workout
A. Hurdle Drills – MWF }
B. Wickets – MWF } Alternate each week. Week 1 (A and B MWF) / (C TTH). Week 2 (A and B TTh) / (C MWF)
C. Bleacher Circuit / Flying 20s / Xs – TTH }
(Vault Days with A&B Days)
* Warm Up with 800m jog and Plyos
A – X10
7-8 Hurdles Set Low
• Sideways left and right
• 1 foot over each
• Crawl through fwd
• Crawl through reverse
• 2 foot jump overs
*Alternate every other Hurdle to High
• Over Under 1 foot in between each
Crab Walk return to start each set
• Fwd
• Rev
• Sideways
• Sumo Walk
• Walk on Hands
B – X20
• W/O Pole progress to W Pole
• 12-15 mini hurdles 3 should be the taller ones placed at far end
• 5’ spacing between each
• Maintain Tempo
• Attack
C – see below for week progressions
W/O Pole – Bleacher Circuit then right into UCLA 100 = 1
• Up each Bleacher Isle High Knees
• At Bottom
o Sit Squat X10 – Adv to 1 leg X10
o Step Up to 1st Seat Row w/Knee Drive X10 each leg
o Push Ups X10
o Box Jump to 1st Seat Row X10
o Add in Seated Knee Tucks / Crunches / Leg Raises
• UCLA 100s In between
o 1 Lap Sprint Straight / Walk Curve
6 Flying 20s or 6 Xs
• Advanced HS_
• Week 1 X2 X2
• Week 2 X4 X2
• Week 3 X6 X4
• Week 4 X8 X4
• Week 5 X10 X5
• Week 6 X8 X5
• Week 7 X6 X4
• Week 8 X4 X4
• Week 9 Through End X2 T/TH Only “
Reference: YouTube Baylor Univ Any Given Drill Day
Add Ins:
3×50/2×100/1×200/2×100/3×50
Flying 20s x5 week1/ x8 week 2/ x10 week 3
Indian Runs – 4 laps