TRAINING PROGRAM

(SPEED)
2ND WEEK (DAY 1)
Exercises Time/repetitions
 Warm-up
 Stretching 3-4 minutes
 Jogging 2-3 mins. (5 rounds)
 Drills
 Butt kicks 15 secs. Per set (2 sets)
 Straight-leg bounds 15 secs. Per set (2 sets)
 Carioca 4 reps. Per set (2 sets)
 High knees 4 reps. Per set (2 sets)
 Cooldown
 Stretching 1-2 minutes

2ND WEEK (DAY 2)

Exercises Time/repetitions
 Warm-up
 Stretching 3-4 minutes
 Jogging 2-3 mins. (5 rounds)
 Drills
 Wall drill 12-15 secs. Per set (4 sets)
 High knees 12-15 secs. Per set (4 sets)
 Speed skater 12 reps. Per set (4 sets alternate)
/hurdle
 Power knee-up 12 reps. Per set (4 sets)
 circuit 12-15 secs. Per set (2 sets)
 Mountain climber 12 secs. Per set(4 sets)
 Scissor 12-15 secs. Per set (2 sets)
 Cooldown
 Stretching 1-2 minutes

2ND WEEK (DAY 3)

Exercises Time/repetitions
 Warm-up
 Stretching 3-4 minutes
 Jogging 2-3 mins. (5 rounds)
 Drills
 Butt kicks 15 secs. Per set (2 sets)
 Straight-leg bounds 15 secs. Per set (2 sets)
 Carioca 4 reps. Per set (2 sets)
 High knees 4 reps. Per set (2 sets)
 Cooldown
 Stretching 1-2 minutes
4TH WEEK (DAY 1)
Exercises Time/repetitions
 Warm-up
 Stretching 3-4 minutes
 Jogging 2-3 mins. (5 rounds)
 Drills
 Butt kicks 15 secs. Per set (2 sets)
 Straight-leg bounds 15 secs. Per set (2 sets)
 Carioca 4 reps. Per set (2 sets)
 High knees 4 reps. Per set (2 sets)
 Cooldown
 Stretching 1-2 minutes

4TH WEEK (DAY 2)

Exercises Time/repetitions
 Warm-up
 Stretching 3-4 minutes
 Jogging 2-3 mins. (5 rounds)
 Drills
 Wall drill 12-15 secs. Per set (4 sets)
 High knees 12-15 secs. Per set (4 sets)
 Speed skater 12 reps. Per set (4 sets alternate)
/hurdle
 Power knee-up 12 reps. Per set (4 sets)
 circuit 12-15 secs. Per set (2 sets)
 Mountain climber 12 secs. Per set(4 sets)
 Scissor 12-15 secs. Per set (2 sets)
 Cooldown
 Stretching 1-2 minutes

4TH WEEK (DAY 3)

Exercises Time/repetitions
 Warm-up
 Stretching 3-4 minutes
 Jogging 2-3 mins. (5 rounds)
 Drills
 Butt kicks 15 secs. Per set (2 sets)
 Straight-leg bounds 15 secs. Per set (2 sets)
 Carioca 4 reps. Per set (2 sets)
 High knees 4 reps. Per set (2 sets)
 Cooldown
 Stretching 1-2 minutes
1ST WEEK (DAY 1)
Exercises Time/repetitions
 Warm-up
 Stretching 3-4 minutes
 Jogging 2-3 mins. (5 rounds)
 Drills
 Butt kicks 10-12 secs. Per set (2 sets)
 Straight-leg bounds 10-12 secs. Per set (2 sets)
 Carioca 10 reps. Per set (2 sets)
 High knees 10 reps. Per set (2 sets)
 Cooldown
 Stretching 1-2 minutes

1ST WEEK (DAY 2)

Exercises Time/repetitions
 Warm-up
 Stretching 3-4 minutes
 Jogging 2-3 mins. (5 rounds)
 Drills
 Wall drill 10-12 secs. Per set (4 sets)
 High knees 10-12 secs. Per set (4 sets)
 Speed skater 10 reps. Per set (4 sets alternate)
/hurdle
 Power knee-up 10 reps. Per set (4 sets)
 circuit 10-12 secs. Per set (2 sets)
 Mountain climber 10 secs. Per set(4 sets)
 Scissor 10-12 secs. Per set (2 sets)
 Cooldown
 Stretching 1-2 minutes

1ST WEEK (DAY 3)

Exercises Time/repetitions
 Warm-up
 Stretching 3-4 minutes
 Jogging 2-3 mins. (5 rounds)
 Drills
 Butt kicks 10-12 secs. Per set (2 sets)
 Straight-leg bounds 10-12 secs. Per set (2 sets)
 Carioca 10 reps. Per set (2 sets)
 High knees 10 reps. Per set (2 sets)
 Cooldown
 Stretching 1-2 minutes
3RD
1ST
WEEK (DAY 1)
Exercises Time/repetitions
 Warm-up
 Stretching 3-4 minutes
 Jogging 2-3 mins. (5 rounds)
 Drills
 Butt kicks 10-12 secs. Per set (2 sets)
 Straight-leg bounds 10-12 secs. Per set (2 sets)
 Carioca 10 reps. Per set (2 sets)
 High knees 10 reps. Per set (2 sets)
 Cooldown
 Stretching 1-2 minutes

3RD WEEK (DAY 2)

Exercises Time/repetitions
 Warm-up
 Stretching 3-4 minutes
 Jogging 2-3 mins. (5 rounds)
 Drills
 Wall drill 10-12 secs. Per set (4 sets)
 High knees 10-12 secs. Per set (4 sets)
 Speed skater 10 reps. Per set (4 sets alternate)
/hurdle
 Power knee-up 10 reps. Per set (4 sets)
 circuit 10-12 secs. Per set (2 sets)
 Mountain climber 10 secs. Per set(4 sets)
 Scissor 10-12 secs. Per set (2 sets)
 Cooldown
 Stretching 1-2 minutes

3RD WEEK (DAY 3)

Exercises Time/repetitions
 Warm-up
 Stretching 3-4 minutes
 Jogging 2-3 mins. (5 rounds)
 Drills
 Butt kicks 10-12 secs. Per set (2 sets)
 Straight-leg bounds 10-12 secs. Per set (2 sets)
 Carioca 10 reps. Per set (2 sets)
 High knees 10 reps. Per set (2 sets)
 Cooldown
 Stretching 1-2 minutes