Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Deep Tier Plyos Circuit #1

These are low-to-the-ground, high-rep plyometrics performed from a deeper position to build control, coordination, and power at lower positions. These will burn, but should be done lightly- we shouldn't hear ourselves stomping on the ground. A1. In-and-Out Squat Hops 2 x 10-20 reps Start in a squat stance, drop low, and hop up halfway while quickly widening your feet. Land softly, drop low again, and hop back to your starting stance. Repeat for 10–20 reps, staying controlled and springy. B1. Deep Lunge Pulses 2 x 10-20 reps per side Drop into a deep lunge and push up about halfway before dropping right back down. Keep tension in the legs and stay vertical through your torso. Repeat 10–20 reps per side or alternating. The goal is to feel your muscles guiding your joints through these deeper ranges. Keep it controlled, reactive, and intentional.

Max Effort Freestyle Jumps

Find something to high-point. It doesn't matter if it's a basketball hoop or a ceiling; maximum effort requires intention. Bonus points if you can play skyball with someone. Use this time to perfect the jumps you are good at and work on the jumps you are bad at. These should be a mix of 2-footed jumps and 1-footed jumps. Keep track of what you can reach with your jumps and see how this progresses week-to-week. Quality over quantity is crucial in jump training to ensure maximum power output without sacrificing technique or increasing injury risk. If you feel like you're unable to perform all jumps at the max-effort intensity, scale back. The goal at this point in the season is 20-30 MAX effort attempts. This is one of the things we can emphasize because we do less of it during ultimate.

Velocity Squat

3 x 6

Pushup Clusters

3 x 4

Standing Dumbbell Overhead Press

2 x 8

Lateral Squats

2 x 6

Smith Machine Standing Calf Raises

2 x 8

Cooldown

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - A Skips in Place, 30 seconds - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Athlete's Sprint Warmup

Leg Swings (Front to Back and Side to Side – 10-12 reps per leg) High Knees (10 meters down and back) Skipping for height Drive (10 meters down and back) A-Skips (10 meters down and back) Strides (start easy and gradually build up to 70-80% running effort (2-4 reps of 50-60 meters)

10x10yd Sprint Repeats

Mark out a 10-yard sprint zone with a few extra yards on either end to decelerate and reset. You’ll need roughly 15–20 yards of total space. Each set = 10 x 10-yard sprints. Sprint through the 10-yard line, decelerate with control, then walk back and reset quickly. Take about 10–15 seconds between sprints—just enough time to breathe, set your stance, and go again with intention. Weekly Progression: Week 1: 3 sets of 10 reps | Rest: 3 minutes between sets Week 2: Either decrease rest to 2:30 or increase to 4 sets, keeping rest at 3 minutes Week 3 and beyond: Continue progressing by either reducing rest (15–30 sec at a time) or adding sets Goal: Build up to 5 sets with 2 minutes rest between

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Preseason Single Leg Plyos #1

Perform the following for the given reps/sets. 1. Single Leg 360º Pogos x each leg in direction 2. Single Leg Pogos + Jump (count the jump) x 5/s 3. Single leg Depth Jumps 2 x 6 per side (progress into jumping on a box or over a hurdle)

B-Stance Trap Bar Deadlift

3 x 6

Horizontal Inverted Row

3 x 8

Nordic Curl

3 x 8

Single Arm Cable Lat Pulldown

3 x 10

Cooldown

1 x 5:00

Zone 2 Cardio

1 x 20:00

Athlete's Full Body Mobility

Perform the following mobility movements. I suggest doing 8-10 reps for each, but you're welcome to focus on areas you need. Lower Body: Hip to Hamstring 3D Groin All Fours Hip Opener 90/90 to Figure Four Elevated Pigeon Lifts Upper Body: Shoulder Airplanes Banded T-Spine Rotations Pushup to Down dog

Stability Core Circuit

3 rounds - Side Plank or Weighted Side Plank (10-30lbs) x 20-30 seconds per side - Hollow Hold (at a level you can hold strong) x 20--30 seconds - Single Arm Carry x 20-40 seconds

Cooldown

1 x 5:00

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - A Skips in Place, 30 seconds - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Athlete's Sprint Warmup

Leg Swings (Front to Back and Side to Side – 10-12 reps per leg) High Knees (10 meters down and back) Skipping for height Drive (10 meters down and back) A-Skips (10 meters down and back) Strides (start easy and gradually build up to 70-80% running effort (2-4 reps of 50-60 meters)

Lateral Agility Series

Perform the following movements once, 4-5 reps per direction. 1. Reactive 5m short shuffles 2. Repeat Lateral Power-Steps 3. Repeat 5m shuffles 4. Repeat 5m crossovers

Change of Direction Circuit

Perform four reps of each cut, changing direction when necessary. When necessary, focus on chopping your feet, getting low for each cutting pattern. A1. 5 - 10 - 5 Agility x 4 reps per side (8 reps total) Set up three cones in a straight line, 5 yards apart. Start at the middle cone, sprint 5 yards to one side, 10 yards to the far cone, then 5 yards back to center—stay low and sharp on each cut. An extra challenge is to touch the ground on each transition. Reset and repeat. B1. Zig-Zag Cutting x 4 reps Set up 5-6 cones in a zig-zag pattern, about 5 yards apart from each other. Start at the first cone and sprint diagonally to the next, planting and changing direction until you reach the end. Focus on staying low and driving hard through each cut. Reset and repeat.

Flying 20 Yard Sprint

4 x 1 @ 20

300 meter sprint

Cooldown

1 x 3:00