Programs

Session 1

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DYNAMIC WARM UP

1. High Knees - 3 x 20 YARDS ‍
2. Bounding Skips - 3 x 20 YARDS‍
3. Lateral Sprint - 3 x 20 YARDS‍
4. Carioca - 3 x 20 YARDS

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PREP

1. Thigh Pop Wall Drill 3x6 per side
2. Double Pogo Hop to Broad Jump 3x4

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SPEED TECHNIQUE

• Roll In Sprint Start 4x5yrd Roll In + 10yrd Acceleration
• Fall In Sprint Start 4x10yrd Acceleration

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STRENGTH

8 MINUTE DENSITY BLOCK

1. Bodyweight Goblet Squat X 8
2. Push Up Hold X 10-20 Seconds
3. Alternating Lateral Lunge X 8 PER SIDE
4. Reverse Crunch x 8

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Session 2

‍

DYNAMIC WARM UP

1. Walking RDL 3X20YARDS
2. Frankenstein Walk 3X20YARDS
3. Linear Squat Hop 3x20YARDS
4. Lateral Monster Step 3x20YARDS

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PREP

1. Lateral High Knees 3x15 seconds
2. Lateral Hop Reactive Prep 3x4 per side

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SPEED TECHNIQUE

• Lateral Roll In Sprint Start 4x5yrd Roll In + 10yrd Acceleration‍
• Lateral Half Kneeling Sprint Start 4x10yrd Acceleration

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CONDITIONING

• ‍10X10 DRILL 3 ROUNDS (10X10 = 1 ROUND)

• 2 Minute Rest Between Rounds