Warm-up
6x 30yrd Strides
2x 10yrd Knees + 10yrds Flamingo + 10yrd Quad Flamingo
2x 20yrd A-Skip + 10yrd Stride
2x 20yrd B-Skip + 10yrd Stride
Drills
2x 10yrd High Knees + 10yrd Stride
2x 10yrd Butt Kicks + 10yrd Stride
Plyos
2x 10yrd Tuck Jump + 10yrd Accelerate
2x 10yrd Broad Jump + 10yrd Accelerate
1x 10yrd Rt Leg Bound + 10yrd Accelerate
1x 10yrd Lt Leg Bound + 10yrd Accelerate
Flying Sprints
3x 20yrd Build + 20yrd Sprint
Sprints
1x 10yrd Falling Start
1x 20yrd
(rest 2:00)
1x 10yrd 3pt Start
1x 20yrd
(rest 2:00)
1x 10yrd Standing Start
1x 20yrd
(walk back recovery between sprints)
Speed Endurance
1x 150m Sprint
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