As I posted earlier in the week the importance of a warm up and activation can not be overlooked. It is also important not to neglect certain aspects of plyo/speed drills such as whether it is later/linear or unilateral/bilateral. Here is an example of a upper body linear emphasis day for our football team.
Upper Body Pre Work
Roll-out/Tennis Ball Massage
Hurdle Mobility-Lateral x2 Each (fish-hook position/up on toes)
Partner Shoulder Stretch- x5 ea (hold 5 sec)
In-Line Lunge- x5 ea (3 sec pause)
Dynamic Warm-up Pryor to Speed
Activation
Side Leg Raises
Clam shells
Glute Brides
Speed/Plyos
Box Jump
Lateral Bound- 1, 2 cut
Power Skip- for Height
Get Ups- Stomach Auditory
Acceleration- Split Stance
This is what we do prior to strength work and should take no longer then 15 min or so. Another thing to keep in mind is to gradually build volume/intensity of exercises. This may serve as a great way to build work capacity as well as we gradually build up the volume.
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