Advanced Speed Training Program with Jumpsoles by EFS

01 Menu/Intro
02 Forward Rapid Fire
03 Forward Hammer Hops
04 Forward Rapid Fire Snake
05 Forward Ski Jumps
06 Forward X-Jumps
07 Lateral Hammer Hops
08 Lateral X-Jumps
09 Lateral Ski Jumps
10 Forward Single Leg Hammer Hops
11 Forward Single Leg Ski Jumps
12 Lateral Single Leg Hammer Hops
13 Lateral Single Leg Ski Jumps

II Power Transitions

14 Forward Hammer Hops + High Knee Jump
15 Forward Ski Jumps + High Knee Jump
16 Forward X-Jumps + High Knee Jump
17 Lateral Ski Jumps + High Knee Jump
18 Lateral X-Jumps + High Knee Jump
19 Forward Single Leg Hammer Hops + High Knee Jump
20 Forward Single Leg Ski Jumps + High Knee Jump
21 Lateral Single Leg Hammer Hops + High Knee Jump
22 Lateral Single Leg Ski Jumps + High Knee Jump

23 Vertical Power Jumps - Vertical Emphasis
24 Forward Knee Tuck Jumps - Vertical Emphasis
25 Forward Knee Tuck Jumps - Horizontal Emphasis
26 Lateral Knee Tuck Jumps - Vertical Emphasis
27 Alternate Bounding Horizontal Emphasis

IV Acceleration Complex

28 Skip A: High Knees
29 Skip B: High Knee Up & Out
30 Skip C: Butt Kick
31 Skip A: High Knee Single Leg
32 Skip B: High Knee Up & Out Single Leg
33 Skip C: Butt Kick Single Leg
34 Skip A: High Knee Single Leg 1-2-3 Boom
35 Skip B: High Knee Up & Out Single Leg 1-2-3 Boom
36 Skip C: Butt Kick Single Leg 1-2-3 Boom
37 Skip A: High Knees Transition to Fast Skip A
38 Skip C: Butt Kick Transition to Fast Skip C
39 Start + Short Acceleration
40 Fast Skip A: High Knees Transition to Sprint
41 Fast Skip C: Butt Kick Transition to Sprint
42 Acceleration Sprints
43 Closing Remarks