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Workout Schedule (Week 3 & 4)
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Workout #1 - Speed Cut Focus
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Warmup
Take 5 - 10 minutes to get warmed up before training
Drill #1: Stance & Stem Starts
• Work on pushing off your back leg to stem inside (both legs)
• Work on pushing off your front leg to stem inside (both legs)
• Continue to practice getting comforable, balanced, and explosive in your stance.
Drill #2: 3 x 3 Alternating
• Start with both legs up & both sides
• Do NOT breakdown. Plant & change direction
• Get square with each cone
• How To Get There: Routes → 5-Yard Out → Intermediate Dill #1
Drill #3: Ski Drill
• Full-Speed - Quick & Violent. Arms and legs in sync
• Start with each leg up first
How To Get There: Releases → Jab Releases → Ski Drill
Drill #4: Speed Box
• 4 x 4 x 4 Step Count
• Do NOT breakdown. Plant and redirect.
• How To Get There: Routes → 5-Yard Out → Intermediate Drill #2
Drill #5: 2-Step Jab Release - Back Leading
• Start with both legs up
• This is an outside release
• How To Get There: Releases → Jab Releases → 2-Step Jab Release → Slide #3 / #4
Drill #6: 2-Step Jab Release - Front Leading
• Start with both legs up
• This is an inside release
• How To Get There: Releases → Jab Releases → 2-Step Jab Release → Slide #3 / #4
End of Session Technique Refinement - Side to Side Thrusts
• Nice and light continuing to focus on the head and shoulder technique
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