MECHANICS/SPEED
Seated Arm Action 4-6 x :10-:20sec
Wall Accelerators Single Switches 4 x :10-:20sec
Wall Accelerators Double Switches 4 x :10-:20sec
Wall Accelerators Triple Switches 4 x :10-:20sec
Wall Accelerators Continuous 4 x :10-:20sec
rest :40-:60sec between reps each effort should be near maximal
STARTS/ACCELERATION
Two Point Staggered 2 x5 yards
Lateral Open 2 x5 yards
Lateral Crossover 2 x5 yards
Backwards 2 x5 yards
1/2 Kneeling 2 x5 yards
Prone Shooter Position 2 x5 yards
Seated 2 x5 yards
Two Point Even 2 x5 yards
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