Quote:
Originally Posted by mm884
Awesome, thanks for the info. I understand you dont want to give out your "speed drill" secrets but how to you define speed drills. Like sprints, or lifting type drills? Im actually training for the fire academy right now, that is why i ask.
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its in my journal, but something like this,
jumprope: 5-7 minutes
stairs: 3 flights highknees, 3 flights 2-on-each and 3 flights skip-1
sprints out of line stance: 20 yards x10
suicide: (yrd lines) 5-10-15-20 x4
lateral hops: 4 sets of 30 yards (2 each direction)
footfire drill: 5x40 seconds
speed ladder: 2x anything we can think of on it
basketball: playing for 45-90 minutes (depending on how long we have in the gym)
stationary bike/tredmill fast walk: 15 minutes
and for track practice (thrower, just started) we do,
jog: 1/2 mile jog
push-ups: 2x15
crunches: 2x50
lunges: 40 yards worth
shuffle: 20 yards each direction
kariokee: 20 yards each direction
backwards jog: 40 yards
throwing circut (useless): 2x30 seconds each
throwing: 30-60 minutes