Lionel Messi's Speed and Agility

WORKOUT 1 - LINEAR SPEED

Movement Preparation

Courtesy of Athletes' PerformanceVideo demonstration

PILLAR BRIDGE - FRONT

Trunk, shoulders

• Starting position: On stomach with forearms on floor under chest
• Push forearms away from chest and hold for 30 seconds.
• Let shoulder blades come together and then push away.
• Repeat for two sets of 30 seconds each.

Courtesy of Athletes' PerformanceVideo demonstration

KNEE HUG LUNGE

Glutes, hamstrings, hip flexor

• Begin in a standing position.
• Lift right knee to chest and grab below knee with hands.
• Pull right knee to chest while contracting left glute.
• Step forward into lunge with right foot and repeat stretch on other side.
• Complete 1 set of 4 repetitions .

Courtesy of Athletes' PerformanceVideo demonstration

INVERTED HAMSTRING STRETCH

Hamstrings

• Starting position: Stand on one leg with arms raised to 90 degrees
• Bend over at waist and kick opposite heel to sky.
• When stretch is felt, stand and step back with other foot and repeat.
• Keep back flat, maintaining a straight line from ear through hip, knee and ankle.
• Complete 1 set of 4 repetitions.

Courtesy of Athletes' PerformanceVideo demonstration

PILLAR SKIP - LINEAR

Entire body

• Begin in a standing position.
• Maintaining perfect posture, lift knee and foot with opposite arm.
• Drive foot down to ground generating a double foot contact as opposite foot and knee lift.
• Alternate and repeat moving forward.
• Complete 1 set of 15 yards.

Courtesy of Athletes' PerformanceVideo demonstration

RAPID RESPONSE TWO-FOOT LINEAR BASE

Hips, knees, ankles

• Begin by standing in athletic base position.
• Jump forward two inches over a line and back as fast as possible
• Complete 2 sets of 5 seconds each.