Sample Workout

The following workout is only an example and may not reflect your actual training program.

Workout begins at 9:00 a.m.

Pre-workout supplements

Physical therapy needs are addressed

Lower-body neurological warm-up: Side-strike box, 1x10 seconds each of front, back, lateral, front crossover and rear crossover

Upper-body neurological warm-up: Speed bag "A" program

Mobility program: 1x15 each of leg cradles, backward hamstring, knee-to-chest, inchworm, lateral crossover, kicks, quad walk, RDL walk, kick skips, and overextended lunge with twist

Flexibility program: 10 minutes

Sprint mechanics drill: 2x20 yards each: A-skip, high knees, butt kicks, individual leg punch, B-skips, cross country ski, alternate A-skip and B-skip

Sprint-start drills and sprint starts: 2x15 yards each fall and run sprints, arm motion to sprint, high-knee run in place to sprint, mountain climber to sprint, and individual leg takeoff from stance, build-up sprints

Forty-yard dash/speed training: 8 to 12 reps, either on build-up sprints, on-offs, resisted run, assisted run (depending on individual & preparedness)

Shuttle run: segmented reps, depending on weakness

Plyometrics: 40x190 ground contacts, depending on individual

Positional Drills

Lactate flush (cool down): 5-8 minutes

Pool recuperation program: 10-12 minutes

Post-workout supplements

Physical therapy as needed

At 12:00 p.m.

Pre-workout supplements

Physical therapy as needed

Upper-body mobility warm-up: 5-7 minutes

Dynamic stretching with upper-body emphasis

Strength training

Core Strength

Pool: Aqua-jogger float: 8 minutes

Post-workout supplements

Physical therapy as needed