Warm-up
120yrd Shuttle (10-20-30)
2x 10yrd Flamingo
2x 10yrd Quad Flamingo
10yrd A-skip + 10yrd B-Skip + 10yrd A-Skip
10yrd B-Skip + 10yrd A-Skip + 10yrd B-Skip
Drills
5x 30yrd Stride
10yrd High Knees + 10yrd Butt Kicks + 10yrd High Knees
10yrd Butt Kicks + 10yrd High Knees + 10yrd Butt Kicks
5x 5yrd Falling Starts
Sprints
10yrd Sprint
20yrd Sprint
30yrd Sprint
20yrd Sprint
10yrd Sprint
(rest 3:00)
10yrd Sprint
20yrd Sprint
30yrd Sprint
20yrd Sprint
10yrd Sprint
(walk back recoveries)
Plyometrics
2x 10yrd Tuck Jump
2x 10yrd Broad Jump
3x Standing Triple Jump
2x Single Leg Bounding
3x 10yrd Sprint
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