
A WORKOUT AT THE LAIR

SPEED
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A typical speed session may include the following:
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Dynamic flexibility warm-up for improved range of motion
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Running form and sprint technique drills
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Reaction drills for improved quickness
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Ladder and cone agility drills for increased foot-speed and agility
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Parachute resistance sprints
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Sprint training utilizing elastic resistance for multi-directional speed movements
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Evasive agility drills for offensive maneuvering and defensive pursuit
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PNF post stretching for increased range of motion and flexibility


STRENGTH
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A typical strength session may include the following:
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Dynamic warm-up including joint specific injury prevention exercises
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Olympic lifts and progressions thereof for explosive power development
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Plyometric training for first step explosive power and quickness
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Eccentric strength training to develop deceleration technique and landing mechanics
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Sport functional strength and core training utilizing various methods of resistance including: medicine balls, bosu balls, physio balls, free weight, elastic, and chain resistance
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Single leg strength and balance movements for improved athletic performance
