Tulsa Track and Field Drill Sheet

Accel Speed Extended Warmup Body Weight Circuit Gold - Strength

Backwards Run 2 laps RPR Wake-Up Drills 400m Jogging, skips, side shuffle, Carioca Backwards Run 2 Laps 10 Reps - 50m Stride between
Cat-Camel and Thoracic- Blocked Cat/Camel Kneeling Rocks (Head up) Head, Hip, Trunk Circles RPR Wake-Up Drills Prisoner Squats
Quad Nordic Prone Head Nods - Up/down & Left/right 100m Buildup or Dribbles Prisoner Squats x10 Front Lunge
20s Plank - Front, Side, Back Leopard Crawls - Froward/Backward Double Leg Bridge, Single Leg Bridge (leg Straight) Side Lunge x10 Side Lunge
Cobra/Downward Dogs AMN Warmup 100m Buildup or Dribbles Glute Bridge x10 Donkey Kicks
Forward skip w/ arm swing Hurdle Walk Overs Clam 1, Clam 2, Clam 2 w/ Extension Single Leg Squat x10 Hip Bridge
Backward skip w/ arm swing A-Skip x2 100m Buildup or Dribbles Groiners x10 Single Leg Squat
Side shuffle w/ arm swing B-Skip x2 Clam 3, Elbow S-Plank w/ hip lifts, S-Plank w/ Leg lifts Iron Cross x10 Straight Leg lift
Forward Lunge w/ reach High Knees x2 100m Buildup or Dribbles Scorpions x10 Side Lift
Backwards Reaching Walk Butt Kicks x2 Elbow S-Plank w/ Hip & Leg lifts Fire Hydrants x10 Inside Lift
Cross Over Walks - Carioca Straight Leg bound x2 100m Buildup or Dribbles Drop Squats into Split Stance x10 Lead Leg Lift
Leg Swings Front/Back & Side/Side Backwards Sprint x2 Hand S-Plank Hold, Hand S-Plank w/ Leg Lifts Busy Bees Trail Leg Lift
Scorpions Skip for Height x2 100m Buildup or Dribbles The Jerk (Backwards) Supermans
Iron Cross Ankle Dribbles 45 Deg Lateral Hip Raise, Raise w/ Internal Rotation 10 Hip circles Fire Hydrants
Inverted Leg Swings - Front/Back & Side/Side Calf Dribbles 100m Buildup or Dribbles Single Leg Bridge w/ Side Whip Trail Leg rotation forward/Backward
A March/A-Skip/A- Double Skip Knee Dribbles 45 Deg, Fire Hydrant, Circles Both Directions Large Single Leg Bridge w/ Leg Raise Single Leg hip Thrusts
B March/B-Skip Buildups 1x40, 60, 80 (60%, 70%, 85%) 100m Buildup or Dribbles Buildups (50m - 60%, 70%, 80%) 3x50m Buildup w/ Skip & Scoop Return
Fast Leg Left/Right 45 Deg, Small Circles (slight Extended hip), Toe Taps Head, Hip, Trunk Circles
Skip for distance 100m Buildup or Dribbles Groiners
Ankle Dribble All Fours Fire Hydrants, Extended hip Circles Leg Swings
Buildups - 3x30 (60%, 70%, 80%) 100m Buildup or Dribbles
Dynamic Hurdle Warmup Sprint Continuous Warmup Tulsa Warmup The Hurricane Capt. Cane
50m Jog forward Jog 100m 400m Jog (Skip Turns) Arm Circle Skips - Forward/Backward Arm Circle Skips -Forward/Backward
50m Jog Backward Side Slide 100m (Switch at 50) Prisoner Squats x10 Lateral Shuffle Lateral Shuffle
Trail Leg Rotations x10 Jog 100m Side Lunge x10 Knee Tucks x3 Knee Tucks x3
50m Slide right Carioca 100m (Switch at 50) Hip Thrusts x10 A-Skip A-Skip
50m Slide left Jog 100m Mountain Climbers x10 Quad Stretch Quad Stretch x3
50m Skipping Forward Backwards run 50m Donkey Kicks x10 B-Skip B-Skip
50m Skipping Backward Forward skip w/ Arm circles 50m Single Leg Squat x10 Hip Cradle Hip Cradle x3
Leg Swings Front/Back Head, Hip, Trunk circles 400m Jog (1.5-2min) Side Lunge High Knees
50m Carioca Right Frankensteins 50m Skip and Scoopx50m Forward/Backward Lunge Butt Kicks
50m Carioca Left Speed Skaters x10 Side Slide x50m Skipping Scoops Straight Leg Bound w/ Fast Leg Right
30m Ankle Hops Calf Bounces x10 Backwards run x 50m High Knees Straight Leg Bound w/ Fast Leg Left
30m Jog Scorpions & Iron Cross x10 Carioca x50m Butt Kicks Skip for Height
Busy Bees 20m Leg swings - All Head, Hip, Trunk circles x10 Dribble - Ankle Skip for Distance
50m Jog Ankle Hops x20m Speed Skaters x10 Dribble - Calf Backwards Run
30m Skip/Scoop High Knee Butt Kicks 20m Groiners x10 Hip Flexor/7 Stretch 7 Stretch/Hip Flexor
30m Jog Straight Leg Bounds 20m Iron Cross x10 Leg Swings Leg Swings
30m A-Skip Fast Leg right 20m Scorpions x10
3x40m Accel (60%,70%,80%) Fast Leg Left 20m 4x50m Buildup w/ Walk Back recovery
Walking Lunges 20m
2x30m accelerations - walk back
2x30m acceleration, 30m float, 30m acceleration
Blue Triphasic Warmup/Mobility Warmup Continuous Warmup Agility Warmup RPR
400m Jogging, skips, side shuffle, Carioca Single Leg Ankle Rockers 20 Reps Stride 20 Backwards Run x20m Breathing
10 Prisoner Squats Double Leg Ankle jump - 30sec Neck Rolls x5e Neck Rolls/Arm Circles/Foot Circles Psoas
10 Cycle Lunges Pigeon Series Stride 20 Backwards Run x20m Glute
20 Calf Bounces Hip 7's w/ Twist Arm Circles 5eF/B Trunk Circles/Twists Hamstrings
10 side lunges Fwd./Rvs Spidermans x5e High Knees Lateral Lunge Hips
20 mountain climbers Saigon Squat w/ Arm Raises Trunk Circles Hip Cradle x5e Calf
10 pushups Deep Squat Ankle Hops on toes - 15 Butt Kicks High Knee Crossover Run x10/10 Lats
1 lap buildups - Run 100, walk 50 Reverse Nordics Side Twists & Golf Swings Pushup x5 Quads
Split Squat x 5e Carioca High Knee Shuffle /Turn & Run x10/10 Neck
Sport Lunge - Up onto toe. Carioca Low Knee Squats x5 Supraspinatus
Split Jumps x5e Knee Tucks x5e Shuffle/Turn & Run x10/10 Shoulder
Single Leg RDL IT Stretch 5e Abdominals
 Hip Bridge 30s ISO/10 Marches
Frog Jumps x5

Multiple Throw Exercises Conditioning Jumps

Level I Level II Level III Mercury (Work to Rest = 1:1)
Kneeling Overhead Throw -Arm only Kneeling Overhead Throw-Torso Counter-movement Overhead Backwards Throw Ankle Bounces
Kneeling Chest Pass Standing Chest Counter-movement Underhand w/ jump Side Straddled Hops
Over-Under Pass w/ Partner Overhead Backwards Throw Block Stance Chest Pass (w/ Jump) Front Straddled Hops
Side-to-side pass w/ Partner Underhand Scoop Forward Throw Forward Hop to Overhead Backwards Throw Crossover Hops
Sideways Toss Forward Jump w/ Chest Pass Forward Hop to Scoop Throw Star Hops
Lunge Toss
Core In place Jumps
Pillar Strength Pedestal Venus (Work to Rest = 1:2) Mars (Work to Rest = 1:2)
V-Situps Leg Toss Prone hand Stand Single Leg Raise Line Hops Tuck Jumps
Back Hypers Weighted Situps - 3 Count Eccentric Supine hand stand, Single leg raise Buttkick Jumps Ski Jumps
Leg Toss Pelvic Tilt Isometrics Prone Elbow Stand, Single leg raise 180’s Single Leg lateral Turns
Toe Touches Leg Lowers - 5 Count Eccentric Supine Elbow Stand, Single Leg Raise Rocket Jumps Straddle Jumps
L-Overs Reverse Crunches - 5 Count Eccentric Lateral Elbow Stand, Single Leg raise Speed Skaters Sing Leg Medial Turns
Side Ups 3 Count Flutters Lateral hand stand, Single leg raise Wideouts Lane Hops
Reverse Crunches Scissors Prone elbow stand, donkey kick Squat Freeze Jumps Single Leg Squat Jumps
Pelvic Tilt Isometrics Penguins Supine flexed knee, elbow stand hip lift Step up Jumps Lunge Jumps
Dead-Bugs Plank Rotations Crunch w/ Low Reach Horizontal Bounds
Crunch w/ Low Reach and Twist Saturn Uranus (Single Leg Bounds)
Walks Hip Circuit I Hip Circuit II Double Leg Bounds (Frog Jumps) RRR
Low Walks Forward 8-Way Hip Circles Clockwise Standing Triple Jump (Both to single to single) LLL
Low Walks Backward Side outs Circles Counter Clockwise Alternate leg Bounding RRLL
Lateral Duck Walks Hip Circles Small Clamshells Pluto (Jumpers) LLRR
Lunge Extension Walks Hip Circles Big Side Lying Ab/Adduction Forward L RLRL
QL Walks Forward R LRLR
Cool Down Series Javelin Mobility Warmup Hurdler Drills RRLLRRLL
Upper Body Hang Cat-Camel Walk-overs (Forward, Backwards, Sideways) Medials
Calf Stretch Quadruped Twists Trail Leg Over and Back Laterals
Walking Arm Circles T-Spine windmills Stationary Trail Leg Cycle Hurdle Hops
Walking Quad Stretch Seated Overhead Press against wall Snap Overs Level I - Banana Hurdles Level Ia - Banana Hurdles (Lateral)
Walking on Heels Out/In Lat Stretch Cut-Step Drill x5 Pause on Landing Pause on Landing
Walking On Toes Out/In Shoulder Dislocations 1 Step Drill Trail x7h (~8steps apart) Small Double Jump Small Double Jump
Walking on Outside/Inside Shoulder Overhead Jav. Rowing 1 Step Drill Over Top x7h (~8steps apart) Reactive Reactive
5 Chairs Rotator Cuff External/Internal Rotations 3 Step Trail x7h (~5m apart) Reactive with Run-Off Level II - 30" Hurdles
Pigeon Matrix 3 step over top x7h (~5m apart) Pause on Landing
7 Stretch Small Double Jump
Bosch Drill Progressions Bosch Hand Positions Foot Exercises - Barefoot - 3-5 MAX Intent 2-3s AMN Warmup Reactive
Boom-Booms Single In front Sitting - Flex and Extend Feet Longitudinal Rocks - Kneeling, Prone x10e Reactive with Run-off
Boom-Booms Double Overhead Sitting - Internal and External Barrel Rolls x6-10
Boom-Booms Triple On Shoulders Sitting - Disassociated Big Toe Flex and Extend Spiral Stretch x6
Wall Hip Lock Add Medball to any Standing - Flex toes, Extend Toes Spine Waves x5
Walking Hip Lock Medball Sling movement Standing - Internal/External (Keep legs straight) Frog Stretch Reaches x5e
Single Leg Diagonal Plate Snatch to Hip Lock Add Barbell to any Standing - Flex/Extend Big Toe w/ other toes Glute Rolls x10-20
Standing Split Squat Rotations Standing - One Foot - Flex and Extend Toes Hollow Body Hold x10-20s
Step up with Plate - (moves behind head) Standing - One Foot - Internal/External Hollow Body Rocks x5-20
Single Leg RDL X Body Punch to Step up Standing - One Foot - Big Toe Flex/Extend Candlestick to Pike Stretch x5-10
Boom-Booms on Foam Slow Rolling Walks - 5-10m
One Foot - Fixed Point Rotations
 Tulsa Track and Field Drill Sheet
RPR Accel Speed Extended Warmup
Breathing - 20s belly breath, scrub sternum, Y area of ribs Cat-Camel Leg Swings Front/Back & Side/Side Handstand Rocks (Head up) 400m Jogging, skips, side shuffle, Carioca
Psoas - 1-2in over and down from belly button Cobra/Downward Dogs Scorpions Prone Head Nods - Up/down & Left/right Head, Hip, Trunk Circles
Glute - Back of head/Jaw Quad Nordic Iron Cross Leopard Crawls - Froward/Backward 100m Buildup or Dribbles
Hamstrings - Top of Glutes, Tailbone, around to sides of hips Kneeling Rocks Glute Rolls Double Leg Bridge, Single Leg Bridge (leg Straight)
Quads - Between ribs and hips, bottom inside of quad Hollow Body Hold Frog Rocks and Frog Reaches Hurdle Walk Overs 100m Buildup or Dribbles
Hips - Top of pelvis, all the way around Hollow Body Rocks Clam 1, Clam 2, Clam 2 w/ Extension
Calf - 45 Degree up from belly button Spine Rocks to sit and reach A March/A-Skip/A- Double Skip/A - Run A-Skip x2 100m Buildup or Dribbles
Lats - Ribs, under pecs, same spot on back B March/B-Skip/B-Run Quad Stretch Clam 3, Elbow S-Plank w/ hip lifts, S-Plank w/ Leg lifts
Neck - Underside of collarbone Forward skip w/ arm swing Skip for distance x2 B-Skip x2 100m Buildup or Dribbles
Supraspinatus - Front of armpit/where chest and shoulder connect Backward skip w/ arm swing Dribble Series Knee Tucks Elbow S-Plank w/ Hip & Leg lifts
Shoulder - Scrub ribs - sides and under pecs Side shuffle w/ arm swing Buildups - 3x30 (60%, 70%, 80%) High Knees x2 100m Buildup or Dribbles
Abdominals - Karate Chop inner thighs Forward Lunge w/ Twist & OH Reach (10m) Hip Cradle Hand S-Plank Hold, Hand S-Plank w/ Leg Lifts
Side Lunge w/ Twist (10m) Butt Kicks x2 100m Buildup or Dribbles
Backwards Run w/ Butt Kick and reach Shuffle Turn and Run 45 Deg Lateral Hip Raise, Raise w/ Internal Rotation
Cross Over Walks - Carioca Carioca 100m Buildup or Dribbles
High Knee Cross Over -Turn and Run Shuffle Turn and Run 45 Deg, Fire Hydrant, Circles Both Directions Large
Carioca 100m Buildup or Dribbles
Straight Leg bound x2 45 Deg, Small Circles (slight Extended hip), Toe Taps
Backwards Sprint x2 100m Buildup or Dribbles
Skip for Height x2 All Fours Fire Hydrants, Extended hip Circles
Dribble Series 100m Buildup or Dribbles
Body Weight/In Place Warmup Sprint Continuous Warmup Triphasic Warmup Competition
RPR Wake-Up Drills Jog 100m Single Leg Ankle Rockers 20 Reps Downward Dog/Cobra A-Skip
Downward Dog/Cobra Side Slide 100m (Switch at 50) Double Leg Ankle jump - 30sec Cat/Camel B-Skip
Glute Rolls Jog 100m Pigeon Series Kneeling Rocks 3 Step Burst
Prisoner Squats x10 Carioca 100m (Switch at 50) Fwd./Rvs Spidermans x5e Fw Skip w/ arm circles Straight Leg Shuffle x2
Front Lunge Pushback Jog 100m Saigon Squat w/ Arm Raises Bwk Skip w/ arm circles 3 Step Burst
Backwards Lunge (in place) Backwards run 50m Deep Squat Ankle Hops on toes - 15 Side Shuffle Fast Leg Right
Alternating Supermans Forward skip w/ Arm circles 50m Reverse Nordics Carioca Fast Leg Left
Side Lunge Head, Hip, Trunk circles Split Squat x 5e Fw Lunge w/ Twist & Reach 3 Step Burst
Glute Bridge Frankensteins 50m Sport Lunge - Up onto toe. Bwk Lunge w/ Twist & Reach Skip Distance
Lateral Squat Speed Skaters x10 Split Jumps x5e Side Lunge Skip Height
Split Squat Calf Bounces x10 Single Leg RDL 5 Step Burst
Single Leg Squat Scorpions & Iron Cross x10 Hip Bridge 30s ISO/10 Marches Leg Swings High Knees
Groiners Leg swings - All Frog Jumps x5 Iron Cross Butt Kicks
Iron Cross Ankle Hops x20m Scorpions 5 Step Burst
Scorpions High Knee Butt Kicks 20m Glute Rolls Ankle, Calf, Knee Dribbles
Fire Hydrants Straight Leg Bounds 20m Frog Reaches
Drop Squats into Split Stance Fast Leg right 20m Frog Rocks
Single Leg Bridge w/ Side Whip Fast Leg Left 20m Spine Roll to Hamstring Stretch
Single Leg Bridge w/ Leg Raise Walking Lunges 20m
Inverted Flexion/Extension 2x30m accelerations - walk back
Inverted Scissors 2x30m acceleration, 30m float, 30m acceleration
Multiple Throw Exercises Medball 2 Hurdler Drills AMN Warmup
Level I Level III Standing Side Scoop (From Hip) Walk-overs (Forward, Backwards, Sideways) Longitudinal Rocks - Kneeling, Prone x10e
Kneeling Overhead Throw Overhead Back - W/ Countermovement Standing Front Scoop (From Hip) Trail Leg Over and Back Barrel Rolls x6-10
Kneeling Chest Pass B/T Legs Forward - W/ Countermovement Standing Side Rebound Throw (From Shoulder) Stationary Trail Leg Cycle Spiral Stretch x6
Kneeling Shoulder Left/Right "single arm" Block Stance Chest Pass - W/ Countermovement Side Lunge Scoop (Wall side knee up) Snap Overs Spine Waves x5
Front Lunge Scoop Cut-Step Drill x5 Frog Stretch Reaches x5e
Level II Level IV 1 Step Drill Trail x7h (~8steps apart) Glute Rolls x10-20
Standing Overhead Throw Overhead Back w/ Drop Catch Medball Slams - Back Straight 1 Step Drill Over Top x7h (~8steps apart) Hollow Body Hold x10-20s
Standing Chest B/T Legs Forward w/ Drop Catch Rotational Medball Slams - Both Sides 3 Step Trail x7h (~5m apart) Hollow Body Rocks x5-20
Overhead Backwards Throw - Static Start Alternating Plate Rotations 3 step over top x7h (~5m apart) Candlestick to Pike Stretch x5-10
Underhand Scoop Forward Throw - Static Start Level V
Block Stance Chest Pass - Static Start Forward Hop to Overhead Backwards Throw
Forward Hop to Scoop Throw
 Conditioning Jump In place Jumps Horizontal Bounds
Mercury (Work to Rest = 1:1) Venus (Work to Rest = 1:2) Mars (Work to Rest = 1:2) Saturn Uranus (Single Leg Bounds)
Ankle Bounces Line Hops Tuck Jumps Double Leg Bounds (Frog Jumps) RRR
Side Straddled Hops Buttkick Jumps Ski Jumps Standing Triple Jump (Both to single to single) LLL
Front Straddled Hops 180’s Single Leg lateral Turns Alternate leg Bounding RRLL
Crossover Hops Rocket Jumps Straddle Jumps Pluto (Jumpers) LLRR
Star Hops Speed Skaters Sing Leg Medial Turns Forward L RLRL
Hurdle Hop Progressions Wideouts Lane Hops Forward R LRLR
Pause on Landing Squat Freeze Jumps Single Leg Squat Jumps RRLLRRLL
Small Double Jump Step up Jumps Lunge Jumps Medials Altitude Landings Double/Single Leg
Reactive Laterals
Reactive with Run-Off
General Strength/Core
Pillar Strength Pedestal Taurus Leo
V-Sits Leg Toss (solo) Prone hand Stand Single Leg Raise Pushups Single Leg Squat
Alternating Supermans Situps - Partner sit on feet Supine hand stand, Single leg raise Squats In Place Lunges
Side Ups Dead Bugs Prone Elbow Stand, Single leg raise V-Sits Pike Pushups
Hand Stand Alternating Supermans Flutters Supine Elbow Stand, Single Leg Raise Back Hypers Dips
Flutters Reverse Crunches Side Elbow Stand, Single Leg raise Clap Pushups Lateral Squats (Feet stay in place)
Back Hypers w/ twist Scissors Side hand stand, Single leg raise Squat Jumps Squats
L-Overs/Wipers Penguins Prone elbow stand, donkey kick Wipers/L-Overs Squat Jumps
Wrestler's Bridge Side Plank Rotations Side hand Stand w/ Bottom Leg Lift Wrestler's Bridge Kneeling Good Mornings
Pelvic Tilts DB Single Arm Straight Leg Dead Bug Side Elbow Stand w/ bottom leg lift Alternating Supermans V-Sits
Crawls - Forward, Backward, Sideways Crawls - Forward, Backward, Sideways Burpees Wipers/L-Overs
Max Hip Circuit I Hip Circuit II Ipsilateral Back Crawls Crunches
Inch Worms Fire Hydrants Circles Clockwise Crawls - Forward, Backward, Sideways Low Walks
Side Hollow Body Rocks Side outs Circles Counter Clockwise Crawls - Forward, Backward, Sideways
Plank Reach Unders (Hand-to-foot touches) Clamshells QL Walks P90x
Wipers (medball overhead) Jane Fondas Back Crawls In and Outs Hip Rock'n'Raise
Plank Reach Behinds (Hand-to-foot touches) Pigeon glute lifts/Donkey Kicks Bicycles (Front and Back) Heel Ups
Plank Rotations Crunchy Frog V-Sits
Pike Walks Wide Leg Sit-Ups Oblique V-Ups
Scissors Russian Twists
Baton Cross Castle Oxford Verdun
Single Leg Squat Double Arm/Leg Deadbug Bulgarian Split Squat Airplane Squats Half Squat walk forwards
Toe Touches Deadbug Contralateral Extended Hamstring bridge Double Leg Eagle Half Squat walk backwards
Pushups Deadbug Ipsilateral Pyramid Pushup Pyramid Pushup Half Squat lunge lateral
Back Hyper - Full (arms & legs) Deadbug Legs only Single Leg Hamstring Bridge Hip Bridge Duck Lung Forwards
Side Crunch L-Overs/Wipers HS Half side plank w/ leg raise ES Side Plank w/ Leg Raise Lunge Extension Walk
Lunge Goodmorning Seated Leg Extensions Squat Single Leg Hip Bridge Duck walk forwards
Clap Pushups Extended Hamstring Bridge w/ March Pigeon Back extension Duck Walk Lateral
In Place Inchworm w/ pushup Waterloo Pushup Duck Walk Low forwards
HS Prone Flexed Knee Raise Squat Leg Toss (solo) Double Arm/Leg Deadbug Duck walk low backwards
Double Leg Eagles V-Sits Clap Pushups Straight leg raise w/ knee hug
Pushup Wrestlers Bridge Hip Bridge single leg march
Back Hyper w/ Twist Crunchy Frog
Rocket Jumps Feet Elevated Pushup
T-Spine Mobility Series Cool Down Series Roll Out Routine Foot Exercises - Barefoot - 3-5 MAX Intent 2-3s Bosch Drill Progressions
Cat - Camel Upper Body Hang Go Against Muscle Tissue (side-to-side) Sitting - Flex and Extend Feet Boom-Booms Single
Cat - Camel Lumbar Calf Stretch Quad Sitting - Internal and External Boom-Booms Double
Quadruped Twists Walking Arm Circles IT Band - (Back/lateral 45) Sitting - Disassociated Big Toe Flex and Extend Boom-Booms Triple
Quadruped Twist w/Internal Rotation Walking Quad Stretch Glutes - Figure 4 Standing - Flex toes, Extend Toes Wall Hip Lock
Upper Body Clam Shells Walking on Heels Out/In Hamstrings Standing - Internal/External (Keep legs straight) Walking Hip Lock
Iron Cross Bent Knee Wipers Walking On Toes Out/In Adductors Standing - Flex/Extend Big Toe w/ other toes Single Leg Diagonal Plate Snatch to Hip Lock
Hip Rotation Matrix Walking on Outside/Inside Lower Back Standing - One Foot - Flex and Extend Toes Standing Split Squat Rotations
Hip Flexor Steps w/ Rotation (toward knee up side) 5 Chairs Calves Standing - One Foot - Internal/External Step up with Plate - (moves behind head)
Pigeon Matrix Abs Standing - One Foot - Big Toe Flex/Extend Single Leg RDL X Body Punch to Step up
7 Stretch Pecs Slow Rolling Walks - 5-10m Boom-Booms on Foam
Upper Back One Foot - Fixed Point Rotations
Triphasic Warmup/Mobility Warmup
Single Leg Ankle Rockers 20 Reps
Double Leg Ankle jump - 30sec
Saigon Squat w/ Arm Raises
Pigeon Series
Hip 7's w/ Twist
Fwd/Rvs Spidermans x5e
Deep Squat Ankle Hops on toes - 15
Reverse Nordics
Split Squat x 5e
Sport Lunge - Up onto toe.
Split Jumps x5e
Single Leg RDL
Hip Bridge 30s ISO/10 Marches
 Tulsa WarmUp Sheet 2
Dynamic Hurdle Warmup Sprint Continuous Warmup
50m Jog forward Jog 100m
50m Jog Backward Side Slide 100m (Switch at 50)
Trail Leg Rotations x10 Jog 100m
50m Slide right Carioca 100m (Switch at 50)
50m Slide left Jog 100m
50m Skipping Forward Backwards run 50m
50m Skipping Backward Forward skip w/ Arm circles 50m
Leg Swings Front/Back Head, Hip, Trunk circles
50m Carioca Right Frankesteins 50m
50m Carioca Left Speed Skaters x10
30m Ankle Hops Calf Bounces x10
30m Jog Scoripion & Iron Cross x10
Busy Bees 20m Leg swings - All
50m Jog Ankle Hops x20m
30m Skip/Scoop High Knee Butt Kicks 20m
30m Jog Straight Leg Bounds 20m
30m A-Skip Fast Leg right 20m
3x40m Accel (60%,70%,80%) Fast Leg Left 20m
Walking Lunges 20m
2x30m accelerations - walk back
2x30m acceleration, 30m float, 30m acceleration
eet 2
Tulsa Warmup
400m Jog (Skip Turns)
Prisoner Squats x10
Side Lunge x10
Hip Thrusts x10
Mountain Climbers x10
Donkey Kicks x10
Single Leg Squat x10
400m Jog (1.5-2min)
Skip and Scoopx50m
Side Slide x50m
Backwards run x 50m
Carioca x50m
Head, Hip, Trunk circles x10
Speed Skaters x10
Groiners x10
Iron Cross x10
Scorpions x10
4x50m Buildup w/ Walk Back recovery
Speed Dynamic Warm-Up #2 Continuous Warmup Agility Warmup
Standing Free Arm Swing x20s Stride 20 Backwards Run x20m
Walking Lunges x20m Neck Rolls x5e Neck Rolls/Arm Circles/Foot Circles
Reverse Walking Lunges 2x20m Stride 20 Backwards Run x20m
A-March Arm Circles 5eF/B Trunk Circles/Twists
A-Skip High Knees Lateral Lunge
B-March Trunk Circles Hip Cradle x5e
B-Skip Butt Kicks High Knee Crossover Run x10/10
Walking Knee Tucks Side Twists & Golf Swings Pushup x5
Walking IT Band Stretch Carioca High Knee Shuffle /Turn & Run x10/10
Skip for Height Carioca Low Knee Squats x5
Skip for Distance Knee Tucks x5e Shuffle/Turn & Run x10/10
High Knees IT Stretch 5e
Butt Kicks
Walking Quad/RDL Stretch
Fast Leg Right
Fast Leg Left
Dead Leg 10R, 10L
C-Skip
Stride (70-80-90%) x30m
Backwards Run x30m
Alternating Hurdle Stretch x5e
Groiners x5e
 Altis Acceleration Warmup
Torso Activation Dynamic Flexibility
Cat-Camel Side to Side Leg Swings
Quad Nordic Front to Back Leg Swings
Prone Elbow Push-up Scorpions
Cobra Downward Dogs Iron Cross
Push-up Inverted Sagittal Leg Swings
Dynamic Mobility Inverted Frontal Leg Swings
Forward Skip w/ Arm Swing Sprint Drills
Backward Skip w/ Arm swing A-Skip
Side Shuffle w/ Arm Swing A-Double Skip
Forward Lunge & Reach A- Run
Backwards Reaching Walk Fast Leg Right
Carioca Fast Leg Left
Ankle Dribble
Calf Dribble
Knee Dribble
Dribble Acceleration
*Each Drill Followed by a 3-5 step
burst acceleration with increasing
intensities