Dynamic Warm up – Circuit 1 (1 set each)

• Walking Lunges x 20 yards
• Side Squats x 20 yards
• Straight Leg March x 20 yards
• Buttkickers x 20 yards
• Sprint build up x 25 yards @ 50-60% of max speed

Dynamic Warm up – Circuit 2 

• T-Rotations x 10/side
• Groiner Stretch x 5/side
• Arm Circles x 10 each way
• Carioca
• A-Skips
• Side Shuffles
• Backpedals
• Sprint build up x 25 yards @ 70-80% of max speed

Conditioning Circuit – 2 Rounds @ 1:3 Work/Rest Ratio (ex. If a set takes 10 seconds recovery would be 30 seconds before the next set). 3 minute recovery between rounds

• Prowler Push – 4 Sets @ 50-75# x 20 yards
• Agility Ladder (High Knees to Lateral Shuffle) Use two ladders in an “L” formation. Do 2 Sets each direction
• M-Drill – 2 Sets each direction

Sprints – 4 Sets @ 70/80/90/100% of max speed.  Walking recovery between sets

 

• 40 Yard Dash

Speed Endurance – 1 Set 

• 300 Yard Shuttle (Two cones @ 25 yards apart.  Run down and back 6 times)