Warm-up
5x 30yrd Stride
5x 30yrd Stride
10yrd Knee Hug
10yrd Flamingo
10yrd Quad Flamingo
10yrd Knee Hug
10yrd Flamingo
10yrd Quad Flamingo
4x 30yrd Stride
10yrd A-Skip
10yrd B-Skip
10yrd A-Skip
10yrd B-Skip
3x 30yrd Stride
10yrd Butt Kick + 10yrd High Knee + 10yrd Butt kick
10yrd High Knee + 10yrd Butt Kick + 10yrd High Knee
Acceleration
2x 30yrd Build-up
2x 30yrd In & Out
Sprints
4x 10yrd 3pt Start
3x 20yrd 3pt Start
2x 30yrd 3pt Start
(walk back recoveries)
(walk back recoveries)
Plyometrics
2x 10yrd Tuck Jumps
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