What do you do after a power or speed training day? Generally speaking it 24-48 hours to recover from a intense power or speed training session. So with that in mind you want to give your body's central nervous system (CNS) a rest from the heavy stress from the day before. I recommend performing a recovery/conditioning day. This will get the heart rate up and flush out any metabolic wastes while geting a non CNS taxing workout.
Here is an example of a Recovery Day:
Movement Preparation/Active Warm-up
Agility Ladder/Ring drills (repeat each drill 4 times)
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1-in
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2-in
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2-in/2-out
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Lateral 1-in
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Lateral 2-in
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Shuffle
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Caricoa
General Strength (GS) Circuit (or Tempo Run): Perform on soccer or basketball court, jogging on the sidelines each corner. Do one exercise in each corner. Perform a total of 4 circuits with a 4 minutes rest upon completion of each circuit.
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Bodyweight squats x 20
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Push ups x 12
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Forward Lunges x 12 each
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T- push ups x 8 each
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Mountain climbers x 20
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Lateral Lunges x 12 each
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Table makers x 15
Core Conditioning: 10 yard distance
Hip/Glute-3x15 each
Foam Roller (Perform for 1-2 minutes each)
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Calf
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Hamstring
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Quad
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IT Band
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Inner Thigh
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Low Back
Exercises can be added or subtracted depending on what the goal of the workout is, but our Conditioning/Recovery days will be in this outlined form. General Strength(GS) circuit exercises, volume and even the way we perform the jogs and rest will be dependant upon the phase or season we are in. Tempo runs are also used as conditioning/recovery and can either replace or be in additon to GS circuits. The core exercises can change daily depending on what was done the day before.
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