Warm-up
Shuttle (10-20-30-20-10 alternate with a partner)
1x 20yrd Toe Touch Shuffle
1x 20yrd Knee Hug
1x 20yrd Flamingo
1x 20yrd Quad Flamingo
1x 20yrd Walking Lunge
1x 20yrd High Kick
Drills
2.5yrd High Knees + 2.5yrd Backwards High Knees + 10yrd Stride
5yrdsHigh Knees + 5yrd Backwards High Knees + 10yrd Stride
7.5yrd High Knees + 7.5yrd Backwards High Knees + 10yrd Stride
10yrd High Knees + 10yrd Backwards High Knees + 10yrd Stride
(walk back recoveries)
Acceleration
3x 30yrd Build-ups
3x 30yrd In and Out
(walk back recoveries)
Sprints
5x 10yrd
(rest 2:00)
3x 20yrd
(rest 2:00)
1x 30yrd
(walk back recoveries)
Conditioning
7x 40yrd Shuttle (10-20-10)
(start a shuttle every :30)
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