C.J. Spiller Super Speed!

Learn from the best. Make lateral quickness and acceleration part of YOUR game.

C.J. Spiller Super Speed!

Workout 1: Figure Eights

CJ Spiller's Workout 1: Figure Eights
Changing direction is an important skill for all athletes. This drill focuses on fast-twitch muscles which are critical to increasing power and explosion.

Instructions

1. Set up three pop-up bags in a straight line. Run a figure eight around the three bags at full speed.
2. Sink your hips going into each bag and accelerate out of the bag.
3. At the last turn get a partner to throw you a football to finish the drill.

Reps: Four reps. Alternate partners and rest in between.
View step-by-step slideshowTagsExplosiveness, Agility, Change of Direction