OVERSPEED TRAINING PROGRAM
In-Season
OverSpeed Maintaining Microcycle
WARM-UP: 8 min total:
1. Variety Jogging – 5 min; Stretching – 3 min
MODEL EXERCISES (OverSpeed Drills):
2.OverSpeed Run –
3x30 yd
3. OverSpeed Agility: 3x30 sec Shuttle Forward
4. Single Leg Hops Shuttle
Forward/Backwards
Backwards/Forward
5. Dribbling with the ball: Defense-Offence. Offence always with the
ball, defense without. Shuttle between 100-250% stretch of the bands and head
ball from the offense when they surrender the ball.
Offence/Defense
Defense/Offence
6. Zigzagging: Play Offence-Defense. Offence is always with the ball and
surrenders it at the edge of each shuttle and becomes defense. Move left –
right as wide as it is possible.
Offence/Defense
Defense/Offence
COOL DOWN – 8 min total:
7. Jogging – 3 min, Stretching – 5 min |