A Pre-Practice or Pre-Game Speed Routine

PRE-GAME OR PRE-PRACTICE SPEED ROUTINE

1. Standing Free Arm Swing x 20 Sec.
2. Walking Lunges x 20 yards
3. Reverse Walking Lunges x 2o yards
4. A-March x 20 yards
5. A-Skip x 20 yards
6. Walking Knee Tuck/Walking IT Band 7 each then stride out
7. High Knees x 20 yards
8. Butt Kicks x 20 yards
9. Rotational High Knee (Rotate 90 degrees every 5 yards) x 20 yards
10. Walking Quad/RDL Stretch (3 Step) x 20 yards
11. Walking Lunge Straddle Stretch x 20 yards
12. Fast Leg (Right) x 20 yards
13. Fast Leg (Left) x 20 yards
14. Backwards Open Skip x 20 yards
15. Tin Man 10 yards –Backwards Tin Man 10 yards
16. Tin Man Skip 10 yards- Backwards Tin Man Skip 10 yards
17. Lunge
18. Bound for Height 20 yards
19. Bound for Distance 20 yards
20. Mountain Climbers 5R, 5L
21. Chest Scramble Up 2 x 20 yards
22. Back Scramble Up 2 x 20 yards

(This program was developed by Basehor-Linwood HS strength and conditioning instructor Ross Schwisow. Coach Schwisow is a Certified Specialist in Strength and Conditioning (CSCS) with the National Strength and Conditioning Association, a Strength and Conditioning Certified Coach (SCCC) by the Collegiate Strength and Conditioning Association, and holds a Level I certification by USA Weightlifting (USA-W).