1) WARM UPS -

1) 400m jog

2) Leg Swings & Fence Drills:

• 10 forward facing leg swings (goal is 90)

• 10 side facing leg swings (goal is 90)

• Fence B drill

2) Walking Flex:
• Mini Skips with arm circles - forward

• Mini Skips with arm circles - backwards

• Side Jacks - left

• Side Jacks - right

• Walking toe touches

• Single Leg RDLs (t-bar)

• Knee to Chest

• Quad Stretch

• Calf Raise Walks

• Monster Walks

3) Hurdle Mobility: 2-3 days a week

• Hurdle Walkover (alt lead leg) Space: Rail to Rail
• Backwards Walkover (alt lead leg) Space: Rail to Rail
• Hurdle Walkover (constant lead leg) Space: one shoe
• Backwards Walkover (constant lead leg) Space: one shoe
• Lateral Skip (straight leg) Space: one shoe
• Straight Walk Overs
• Side Straddle - Space: Rail to Rail
• Over Under (L&R) Space: Rail to Rail

DRILLS -
Drills Sprinters:
• A Skips

• B Skip

• C Skips

• High Knees

• Runners Butt Kickers

• Karaoke

• Bounds

• High Skips

• Straight Leg Bounds

• 2-5 Standing No Box Jumps

Drills Distance:
• A Skips

• B Skip

• High Knees

• Runners Butt Kickers

• Karaoke

• Distance Skipping(bounds)

• High Skips

• 5 Standing Stretch Kicks/Rotations

POWER FOCUS:

Med Balls:
• A Skip Med Balls - 30 meters - alternating with a partner

• B Skip Med Balls - 30 meters - alternating with a partner

• Med Ball Toss Underhand a partner throws back -forward 10

• Med Ball Toss Backwards 2x10 - alternating with a partner

• Med Ball Walking Slams w/alternating knee lift 3x8 - alternating with a partner

• High Knees - 30 meters

• Butt Kicks Med Balls - 30 meters

• Med Ball Pass with a partner -forward 2x10

• Med Ball Pass with a partner -2x 10 left twist, 10 right twist from forward

• Med Ball Sit Up Pass with a partner 2x10

Low Plyometrics: 5 drills per practice or ladders and 3 directional jumps

• Hurdle 1 leg lateral hops 2x10 Left & Right (bone strength/dynamic)

• 3 Directional double leg hops 2x12

• Alternating single leg hurdle hops (single leg load)

• Low Box Out-In Steps o laterally 2x15 steps

• 2 Low Box Pop drill

• Dynamic Fence Switches

Ladders:
• 2 feet hops

• 2 leg hops

• in-out-in-out

• 2 forward 1 back

• In out in out side ways

• 1-2-3- pop pop - switch, switch, switch, double switch

• Push up planks

High Plyometrics:
• Progressive box jumps, 6-8- 12- 12 - 18 - 24 - 36: 3-4x

• Hurdle Hop Maze 3-4x

• Depth Jumps with explosive squat jump 2x5 reps

• Standing no box jumps 2x5

• Single Leg Wicket Hops with foot on large box: 2x10x reps each side

ff
 Strength and Mobility: A or B or C & Barefoot/Rolling

Strength A: Bands
• 1 min Plank

• 30/30 Side Planks with hip abduction (straight leg raises)

• Plank with alternating leg raises 2x45sec

• Forward walk with bands 15 meters, backwards walk back 2x

• Alternating side walked with bands 15 meters 2x

• Standing band kick outs, 10 front, 10 back, 10 L, 10 R, 10 diagonal

• Squat jump outs with bands 15x

• Band 10x each sideRDL’s (stand in band control movement on way up & down)

• Clam shells with bands

• Shin/Ankle Strength w/band 4-10x each direction ( side/side/pull/push)

• Glute bridge 10 center & open, 10 each leg, 10 center

• Shin Dips 15 each side

• Eagles 10 each side (laying in T position on your back, bring foot to hand)

• 10-20 push ups

Strength B:
• 1 min Plank

• 30/30 Side Planks

• 1 min Plank with feet moving in-out-in-out

• Calf raises 2x15

• Laying Hip abduction 20x each side (lay on side, raise leg, dorsi exion)

• B. Spilt squats (back foot up on bench or box) 2x15 each leg

• Lunge and twist

• Sumo Squats 20reps

• Arm Speed - sitting with legs straight out arms only running 2x30sec

• Flutter Kicks 2x30 seconds FAST

• Bird Dogs with crunch 15x each side

• Glute Bridge hold with alternating leg raise 2x25 sec

• Plank to Push Ups 45sec

• Mt. Climbers 45 seconds

• Worlds Greatest Stretch 10 each side

• Scorpions 10 each side (laying in T position on stomach, foot to hand)

• 10-20 push ups

Strength C: Med Balls & Shins Barefoot Walking/Foam Rolling :

• 1 min Plank
• 1 lap barefoot on green

• 30/30 Side Planks with rotations (reach arm under side)

• 20m forward on toes

• 1 min Plank with bear jumps

• 20m backwards on toes

• Turkish Get up with 4lbs med ball 4x each side

• 20m forward on heels

• RDL’s holding ball out in two hands 2 sets 15x reps on • 20m backwards on heels

each side
• 20m forward on inside of foot

• Lunge and Twist with ball 10x each side

• 20m backwards on inside of foot

• Over head slam 15x

• 20m forward on outside of foot

• Roll and Foot Flick Back 15x each

• 20m backwards on outside of foot

• Squat and toss ball to partner 10 tosses each (20 squats • Toe Squeezes 20x (pick up a pencil)

each)
• Foam Roll and Stretch: calfs, front &
• Side Twist Toss with partner, 10 each side each person
side of hamstrings, quads, glutes, feet
• Sit up partner toss 30x (15 tosses, 30 sit ups)

• V Ups with ball 20x

• Single Leg Bridge with ball 10x each side

• Rock and Roll Ups (start on butt, feet on ground, knees bent, move to standing)

• MedBall Supermans 10-15x

• 15-20 push ups with ball push side to side or 10 push ups w/hands on ball
fl