Yesterday I worked on broad jump, 40, and 3 cone drill. All reps were done with full recovery:
Broad Jump x10
20 Yard Dash x8
3 Cone Drill until fatigue (when time decreases for 2 reps in a row)
You might notice that this is very low volume. The point of these reps is to have perfect, maximum-effort practice. My 40 seems to be coming along pretty well, but I really need to work on my start. I had 1 or 2 perfect starts and the rest were not very explosive. I suck at broad jump and I always have. I was getting around 9 feet, but should be getting more than 10. The 3 cone drill was very fun to work on.
The combine gurus (like Defranco and Parisi) figured out that to minimize time and number of steps in the 3 cone drill, the first 5 yards need to be covered in 3 steps (4 including the plant leg) and the second 5 yards need to be covered in 2 steps (3 with plant), and in order to touch with your right hand, you have to start in a left handed stance which is incredibly awkward for me. Furthermore, if you can make the 3rd leg in 2 true steps, then you cut into the 3rd turn (which is 90 degrees) with your left and outside foot which is a faster/easier cut and sets up the rest of the drill to be run perfectly. This is really fun to figure out and mess with for me. The technique practice is almost as important as the raw athleticism. The switch to a left handed stance alone can take 0.3s off of a 3-cone drill which is ridiculous.
Todays workout will be a light one as I need to save my legs:
Barbell Step Ups: 4x6
Light Pass Coverage Drills