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169
Workout

Speed training

~27 min.
~324 kcal
Male
⁉️ Comments

"Speed ​​training" This training involves a combination of exercises to develop foot speed, reaction and acceleration. By doing these exercises, you will be able to develop the strength in your lower legs, thighs and buttocks, which is necessary for a football player.

Warm up
Lunges L
1
Level: 1
6
Subscription needed
Side tilt
1
Level: 1
6
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Cossack squat
1
Level: 1
10
Subscription needed
Main exercises
Swimmer start
9
Level: 3
R1
10
Subscription needed
Swimmer start
9
Level: 3
R2
10
Subscription needed
Swimmer start
9
Level: 3
R3
10
Subscription needed
Explosive push ups
10
Level: 2
R1
4
Subscription needed
Explosive push ups
10
Level: 2
R2
4
Subscription needed
Explosive push ups
10
Level: 2
R3
4
Subscription needed
Backward Lunge
9
Level: 7
R1
10
Subscription needed
Backward Lunge
9
Level: 7
R2
10
Subscription needed
Backward Lunge
9
Level: 7
R3
10
Subscription needed
Burpee
9
Level: 3
R1
8
Subscription needed
Burpee
9
Level: 3
R2
8
Subscription needed
Burpee
9
Level: 3
R3
8
Subscription needed
pistol single arm
9
Level: 4
R1
10
Subscription needed
pistol single arm
9
Level: 4
R2
10
Subscription needed
pistol single arm
9
Level: 4
R3
10
Subscription needed
PIstol - side lunge in balance single arm
9
Level: 3
R1
6
Subscription needed
PIstol - side lunge in balance single arm
9
Level: 3
R2
6
Subscription needed
PIstol - side lunge in balance single arm
9
Level: 3
R3
6
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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