Ian Smeulers:
start & acceleration

Choose one category of training from the three and focus on this for the day
Complete 4-6 movements per session (4 = mini session, 6 = main session)

Foot-ankle stiffness

Heavy on lower legs

Choose carefully which day you do these

Any day

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps each side

MD-3

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Any day

-

-

Coaching points

–

Volume

2-3 sets
10m

MD-2

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Any day

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-3

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Lean & tension

Make these as difficult as possible – MOST important category

All training days these are possible

MD-2

-

vary the start position - try kneeling

Coaching points

–

Volume

3-4 sets
4-6 reps

MD-2

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-2

-

-

Coaching points

–

Volume

4-6 sets
4-6 reps

MD-2

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-2

-

-

Coaching points

–

Volume

4-6 sets
4-6 reps

MD-1

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Field work

Try to get done 3x each week

All training days

MD-2

-

-

Coaching points

–

Volume

2×4
15m

MD-2

-

-

Coaching points

–

Volume

2×4
10m

MD-2

-

first 4 steps bound - focus on this

Coaching points

–

Volume

2×4
15m

MD-2

-

-

Coaching points

–

Volume

12 lockouts – get as LOW lean as possible
Immediately followed by 3x5m take-offs
3 sets

MD-1

-

-

Coaching points

–

Volume

3-4 sets
Until you run out of power

MD-1

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps