General Warm Up

• Jog 400 or 2 200 meter down and back
• 30m x 3, 2, 1/each (jog agile change of direction, side skip, carioca)
• Hydrants, Straight Leg Glute Raise x 10/each
• Prone/Supine Scorpions and Standing Leg Swings (side and front/back)
• 2 x 10 Power Skips for height (10 total, 5/each) walk back between
• 5 x 4-6 moving squat jumps up stairs (quick ground-contact time on each step)
• 2 sets of following:
  • Cone Drill 4 sets, 2 at both cone-settings (6 cones at 2 stations, 1-2 feet apart, 2-2 ½ feet apart) – Approach first cone with some velocity (linear) and attack the 6 cones with upright sprinting and conscious tempo between cones and continue past 6th cone over 15 meters total
  • Vertical Ball Throw x 4-5 (ball lands in same place, throw vertical with power)
• 2-3 sets (3rd optional), walk back between reps of sprints and rest 3 min between sets
  • Set 1: 10 m sprint, 20 m sprint, 30 m sprint, all done with ‘Falling Start’
  • set 2: 10m/20m/30m sprint, all done with 3-point start
  • set 3: all sprints done with Hop-Hop sprint (land in staggered-stance)

Hurdle/Hip Mobility

• 5 hurdles butted up
• 2 of each R/L and L/R
• 2 Giants
• 2 in each direction Lateral A-skips (dwn middle of hurdle)
• 1-2 in each direction Lateral B-skips (down side of hurdle)
• 1-2 in each direction Over-Unders

Strength Circuit

2 sets of following:

• 8-12 bent arm to straight arm plank with a push=1 rep
• 20-30 med ball seated twist (upright and with posture even though seated)
• 10 x standing squat

2 sets of following:

• 15 x Supine Hip Extension
• 10 x bent knee donkey kicks each side
• 20 x Frankenstein (opposite arm/leg or shin, shoulder blades on floor or lifted)

Stretches

• Lying Knee Hugs with Ankle Circles
• Pigeon or Hip
• Kneeling Hip Flexor
• Seated Straddle
• Recovery or Childs Pose
• Neck and Shoudlers