Training Components and Exercise Circuits (page 1) www.sacspeed.com Warmup Preparatory Routines Static Flexibility Routines Mobility Jog Circuit Capella Rigel Weave Hansen’s Back Series (L-R) Chest Hang Backwards Run Spinal Roll Deep Squat Side Shuffle Right Hands Behind Back Lateral Squat (L-R) Side Shuffle Left Elbow/Obliques (L-R) Spinal Roll-Push Arm Circles Calf Stretch (Straight/Flexed, L-R) Spinal Roll-Pull (switch) Arms Across Split Stretch (L-R) Butterfly Skip Lunges Heel Sit Seated Arm Pull (switch) Crossover Run Seated Straddle (M-L-R) Quadriceps Stretch Butterfly Quadriceps Lift (L-R) Dynamic Flexibility Routines Figure 4/Pretzel (L-R) Shoulder Lift (switch) Sirius Vega Arcturus Thrower’s Series Eagles (Back/Front) Eagles (Back/Front) Lead/Trail Leg Lifts Tube Over Splits/Scissors w/ Rollover Leg Swings (Sagittal/Frontal, L-R) Bicycle/ Backward Bicycle w/ Rollover Tube Under Single Knee Tucks Hurdle Trail Leg Circles (L-R) Roll/Rollback Tube Side Hip Circles (CW-CCW) Double Knee Tucks Tube Across Double Arm Circles (CW-CCW) Single Arm Circles (CW-CCW, L-R) Weighted Trunk Twists Leg Swings (Sagittal/Frontal, L-R) Hurdle Trail Leg Circles (L-R) Weighted Bentover Swings Donkey Kicks/Leg Whips/Trail Leg Lifts (L-R) Hurdle Seat Exchange Weighted Arm Circles (CW-CCW) Lunge Exchange (Straight/Side) Weighted Wrist Twists Sprint Development Drill Series Cygnus Pegasus Aquila Draco Hurdle Skill A Skips Highknees Side A Skips (L-R) A Skips A Skips B Skips Buttkicks Backwards Skips Straight Leg Bounds B Skips (L-R) Backward Skips Crossovers (L-R) B Skips B Skips C Skips (L-R) Backward Runs A2’s Carioca (L-R) Side Shuffle (L-R) Skipovers (L-R Lead) Side Shuffle (L-R) AC’s Hurdle Mobility Circuits Dynamic Static Sidekicks (L-R) Alternate Walkovers Dynamic Alternate Walkovers Walkovers (L-R Lead) Skipovers (L-R Lead) Over & Back (L-R Lead) Single Leg Skipovers Over & Under (L-R Lead) Single Leg Static/Dynamic Skipovers Alternate Static/Dynamic Walkovers General Strength Circuits Cancer Pillar Prone Elbowstand Leg Lifts (L-R) V-Sits Taurus Leo Supine Elbowstand Leg Lifts (L-R)Prone Back Hypers Handstand Leg Lifts (L-R) Side Ups (L-R) Pushups Single Leg Squat (L-R) Supine Handstand Leg Lifts (L-R) Leg Toss/Toe Touch/Hip Lifts Prisoner Squats Stationary Lunges (L-R) Side Elbowstand Top Leg Lifts (L-R) Crunches V-Sits Lunge Jumps (L-R) Side Handstand Top Leg Lifts (L-R) Side Lifts Back Hypers Incline Pushups Side Elbowstand Bottom Leg Lifts (L-R) Back Hypers w/Twist Pushups w/Clap Dips Side Handstand Bottom Leg Lifts (L-R) Crunches w/Twist L-Overs Rocket Jumps Decline Pushups Supine Elbowstand Hip Arch Russian Cossacks (L-R) Dips Lateral Squats Supine Shoulder Bridge Hip Arch Wrestler’s Bridge Cossack Extensions Prisoner Squats Low Reach Crunches Pelvic Tilt Isometric L-Overs Rocket Jumps Low Reach Crunches w/Twist Pelvic Tilt Bicycle Wrestler’s Bridge Kneeling Good Mornings Pelvic Tilt Crunches Swimming Yogis (Front/Back) Burpees Alternate Pelvic Tilt Heel Slides Aquarius V-Sits L-Overs Forward Leg Lift (L-R) Scorpius Gemini Crunches Forward Leg Lift/Flex (L-R) Forward Squat Walk Squat Lunge Walks Forward Leg Lift/Circle (L-R) Backward Squat Walk Single Leg Toe Raises (L-R) Russian Cossacks (L-R) Lateral Squat Walk (L-R) Squat Toe Raises Bridge/Knee Extension (L-R) Pushup Walk Side Foot Toe Raises (L-R) Reverse Leg Lift/Flex (L-R) Closed Everted Toe Squats Half Hypers (L-R) Toe Lunge Walk (L-R) Lunge Twist/Good Morning (L-R) Half Crunches (L-R) Crunches Alternate Pelvic Tilt Heel Slides Training Components and Exercise Circuits (page 2) www.sacspeed.com Multijump Circuits Mars Jupiter Ancillary Depth Jumps Uranus Mercury Venus Tuck Jumps Box-SLJ Box Rebounds RRR Ankle Bounces Line Hops Ski Jumps Box-Hurdle Lateral Box Rebounds LLL Side Straddled Hops Buttkick Jumps Single Leg Lateral Turns Box-Box-SLJ Twisting Box Rebounds RRLL Front Straddled Hops 180’s Straddle Jumps Box-Box-Hurdle Single Leg Box Rebounds LLRR Crossover Hops Rocket Jumps Single Leg Medial Turns RLRL Diagonal Hops Speed Skaters Lane Hops LRLR Bunny Hops Wideouts Single Leg Squat Jumps Bounding Series B Zig-Zag Bunny Hops Squat Freeze Jumps Lunge Jumps Stepup Jumps Bounding Series A Straight Leg Bounds Hurdle Hop Exercises Pluto LRLR… Saturn Neptune RRLL… RRR… Hurdle Hops LLL… LLL… Step-Hops Standing Long Jump Jog-RRR RRR… Bounding Series T RRL… Static-Elastic Hops 3 Double Leg Bounds Jog-LLL LLRR… LLR… Elastic-Static hops Standing Triple Jump Jog-RLRL Medial Hops (L-R) Skips for Height RRLL… Double-Double Jog-LRLR Lateral Hops (L-R) Skips for Distance RLRL… Run-Run-Jump (L-R) Medicine Ball Circuits Multithrow Circuits Auriga Bootes Hercules Orion Standing Overhead Forward Standing Shoulder (L-R) Overhead Back Lunge Chest (L-R) V-Sits Back Toss Between the Legs Forward Shoulder Step (L-R) Good Mornings Kneeling Good Morning Hammer Hip (L-R) Overhead Step (L-R) Kneeling Shoulder (L-R) Kneeling Overhead Forward Squat Chest Seated Hip (L-R) Standing Hip (L-R) Stadium Circuit Reach & Hike Medial Kicks (L-R) Depth Rotation Exchange (CW-CCW) Lateral Kicks (L-R) Singles Medial Knee Toss (L-R) Hurdle Reach (L-R) Hop-Hop-Overhead Back Single-Doubles Lateral Knee Toss (L-R) Leg Ad-Abs Hop-Hop-Between the Legs Forward Double-Singles Toe Toss Kneeling Overhead Back Exchange Box-Overhead Back Doubles Prone Knee Squeezers Box-Between the Legs Forward Seated Roll Prone Overhead Back Olympic Weight Training Exercises Static Weight Training Exercises Olympic Lifts Finishing Movements Squat Movements Press Movements Snatch Pulls (floor, knee, thigh) Front Squat Squat (Deep, Half, Deep+) Bench Press Clean Pulls (floor, knee, thigh) Snatch Squat Split Squat Incline Press (Full, Half) Snatch (floor, knee, thigh) Press Jerk Snatch Squat Dumbbell Bench Press Clean (floor, knee, thigh) Split Jerk Front Squat Dumbbell Incline Press Split Snatch (floor, knee, thigh) Stepups (Horizontal, Vertical) Dumbbell Flies Split Clean (floor, knee, thigh) Lunge Walks Supine Pullovers (Base, Diagonal) Dumbbell Snatch (floor, knee, thigh) Split Deadlifts Dumbbell Clean (floor, knee, thigh) Rotational/Central Lifts Static Lifting Protocols Bodybuilding Circuits Russian Twists (Full, Half) Base Split Russian Twists (Full, Half) Speed Group A Group B Overhead Russian Twists (Full, Half) Static Dynamic Split Overhead Russian Twists (Full, Half) Leg Curl Single Leg Curl Weighted Crunches (Full, Half) Twist Lunges (L-R) Crossover Stepups (L-R) Weighted Hypers (Full, Half) Hyper-Ups Straight Leg Dead Lift Weighted V-Sits Bent Over Row Hyper w/ Twist Back Pulldowns Bent Over Row Dips Front Pulldowns Ballistic Weight Training Exercises Behind Neck Press Behind Neck Press Leg Extension Single Leg Extension (L-R) Loaded Jumps Press Movements Depth Circuit Twisting Situps Weighted Crunches Hanging Leg Lifts Hanging Lateral Leg Lifts Squat Jumps (Deep, Half) Rep Press Jerks Overhead Double (Deep, Half) Russian Twist Stooped Russian Twist Lunge Jumps Rep Split Jerks Overhead Single (Deep, Half) Windmill Alternate Weighted V-Sits Split Jumps Extended Double (Deep, Half) Stepup Jumps Extended Single (Deep, Half) Single Leg Rotational Jumps .