speed agility program for Sept

To the USM track squad - I am looking forward to working with you this year. I have high hopes for you all, nationals is our goal and I know you can get there. We will work hard, we will eat smart, you will rest and recover when asked to, and leave the workout planning up to the coaches. We have your back and we are ready to roll.... are you?					I have no idea what this program is doing with my typing. Weird.

	USM 2013-2014 Jumpers, Sprinters, Throwers  Speed, Plyo, agility workouts
SEPTEMBER
Tuesday			Thursday				Friday
2-Sep			4-Sep				5-Sep
Ray Miller Park			Ray Miller Park				McGilley
warmup			warmup				warmup	50 jj
300-200-300 walk back (r5)			5x20,4 x30,3 x40,3 x30,				run court	push ups 25
2x500 walk back (r5)			3x40, 2 x50, 1x60, 5x30				run court	squats 25
500, 300, 200, 300,walk back (r5)			(r10) x 2 sets				run court	50 jj	split
300,then @ 200 full speed							run court	push ups 25	staggered
							run court	squats 25	sumo
							run court	50 jj	clap under
							run court	push ups 25	staggered
							run court	squats 25	box/bench
							Rest 3	3 sets
10-Sep			Sept 12 Coach Crystal				13-Sep
Ray Miller Park			McGilley Gym go to Genesis bikes				Ray Miller Park
4x100 25Sec r 2 sets 3 min R			Spin 1m 75%, easy 30 sec				Plyoball partner side pass 20 ea
200 30sec r 200  r 3min 2 sets			Spin 1m75%, easy 30 sec				Plyoball partner twist backto back 20 ea
300  45 sec r 100 r 3min  2sets			Spin 1m75%, easy 30 sec				plyoball over and under partner 20 ea
2 x 300 full effort, full recovery			Spin 1m 75%, easy 30 sec				ladder 2 steps in ea
			spin 20 sec hill 90%, easy 40 sec				ladder 1 step in ea
			spin 20 sec hill 95%, easy 40 sec				ladder side 2 in
			spin 20 sec hill 95%, easy 40 sec				ladder side 1 in
			spin 30 sec 65%, spin 30 sec 40%				ladder 2 in 2 out
			spin 30 sec 75%, spin 30 sec 50%				ladder ffobbo
			spin 1 min 50%				5 hurdles x 5 12", 18" 24"
17-Sep			19-Sep				20-Sep
LV track parking lot			Ray Miller Park				McGilley Gym
warm up jog 1 mile			warm up fast/slow dynamics				Run court	Sept 13 workout
10 x hills south of track			Parachute 60s x 10
street bottom/ top walk dwn
24-Sep			26-Sep				27-Sep
LV Track parking lot			McGilley Gym				Volleyball sand pit
stadiums 16 ups hitting			Sept 13  wkout 25 ea plyoball partner				ankle hops 25
every step quick, walk down			Ladder A's, b's high knees, butt kicks				bunny hops 25
5 hills south of track			carioca, ffobbo, tuck jumps, 180 rocket straddle,
							frog hops 25
							SLJ 10
							St Triple 5
							Rockets 25
							x 3 5 min rest after set