Warmup
- 5 minute jogging, high knees, butt kicks jumping jacks, lunges (goal is to get heart rate up)
- 5 minutes of stretching (concentrate on hamstrings, calves, and quads but include arm and neck circles for upper body)
Start Slowly
- 30 se. of squat jumps
- jog 40 yards
- 30 sec. of cone hops
- jog 40 yards
- 30 sec. of frog squat hop (wide stance squat, 2 hops forward, 2 hops back, keep back straight, butt down, get as low as possible)
- jog 40 yards
- 60 sec. of single leg hop (30 sec right leg, 30 sec left leg
- jog 40 yards
REST/WATER
Should be ready to sprint
- Sprint suicide (10 & back, 20 &back, 30 & back, 40 & back)(if you are working out with a parner, a substitute for suicidesare
10,10,20,20,long. In this drill, one person throws, the other cuts. Start side by side. Cutter sprints ten yards, plants, comes back to
thrower and receives pass. Throw back to thrower and run to him, immediately turn around and sprint ten yards, plant, come
back and receive a throw. Repeat with 20 yard cuts. For long cut, sprint deep once, catch huck, jog back in. Start other cutter
immediately to throw with tired arms and legs)
- 30 pushups (or max), 30 situps
- REPEAT first two steps three times (total of 4 sprint drills and 4 pushup/situp drills)
REST/WATER
Repeat Part one with sprints
- 30 sec. of squat jumps
- sprint 40 yards
- 30 sec. of cone hops
- sprint 40 yards
- 30 sec. of frog squat hop (wide stance squat, 2 hops forward, 2 hops back, keep back straight, butt down, get as low as possible)
- sprint 40 yards
- 60 sec. of single leg hop (30 sec. right leg, 30 sec. left leg. Hop in cross pattern
- sprint 40 yards
Depending on how you feel. Continue or skip to cooldown.
You should be tired! If you have a hill, go there. If not, sprint instead of hills.
- 5 hill sprints, or 10 flat ground 40 yard sprints
THIS IS IMPORTANTCooldown
- 3 minutes of slow jogging, leg kicks, jump rope (slow heart rate)
- 5 minutes of stretching
NICE WORK!!!