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

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