Warm-up (jog)
300yrd Shuttle (10-20-30-40-50)
Dynamic Stretch
2 rounds:
10yrd Flamingo + 10yrd Stride
10yrd Flamingo Quad + 10yrd Stride
10yrd Walking Lunge + 10yrd Stride
Sprint Drills
2 rounds:
10yrd A-Skip + 10yrd Stride
10yrd High Knee A-Skip + 10yrd Stride
10yrd B-Skip + 10yrd Stride
2 rounds:
10yrd Butt Kicks +10yrd Stride
10yrd High Knee + 10yrd Stride
10yrd Skip for Height + 10yrd Stride
Agility
2x 10yrd Side Shuffle + 10yrd Side Shuffle + 20yrd Stride
2x 10yrd Sprint + 10yrd Back Peddle + 20yrd Stride
Sprint Ladder
2 rounds:
10yrd Sprint
20yrd Sprint
30yrd Sprint
40yrd Sprint
50yrd Sprint
(walk back recoveries. rest between rounds)
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