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 Bilateral Plyos

Perform the following for the given reps/sets. Perform same-lettered groupings back-to-back, complete all sets of one group before moving on to the next. Perform one or two warm-up sets of A to make sure you're firing on all cylinders. A1. Alternating Split Stance Jumps - 2 sets of 6 reps MAX effort (more knee bend than pogos) B1. Double Leg Pogo for Height - 2 sets of 8 to 8 reps MAX effort (flex toes to nose on each jump)

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 12-15 MAX effort attempts. This is one of the things we can emphasize because we do less of it during ultimate. Start with 3 x 4, progress to 3 x 5. Full 2-3 minutes of rest between jumps.

Velocity Squat

3 x 6

Pushup Clusters

3 x 4

Standing Dumbbell Overhead Press

2 x 8

Lateral Squats

2 x 6

Single Leg Calf Raise

2 x 10

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. - Breath work 30 seconds - Iron Cross 3 per side - Hamstring Mobility 10 per side - Scorpion Stretch 3 per side - Downdog to updog 3 reps - Four-way hip stretch - Reverse Nordics 10 reps - Glute Bridge March 10 reps

Athlete's Field Day/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)

Zone 2 Cardio

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. - Breath work 30 seconds - Iron Cross 3 per side - Hamstring Mobility 10 per side - Scorpion Stretch 3 per side - Downdog to updog 3 reps - Four-way hip stretch - Reverse Nordics 10 reps - Glute Bridge March 10 reps

Athlete's Field Day/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. You'll need roughly 15-20 yards of total space. Each set = 10 x 10-yard sprints. Sprint through the 10-yard line, then walk back; that walk is your rest. Get set and go again. Every rep should feel like a max effort start. Each set should only take a few minutes. Weekly Progression Week 1: 3 sets | 3 min rest between sets Week 2: Either drop rest to 2:30, or add a 4th set and keep rest at 3 min. If the last set felt easy, reduce rest. If you're still finding your groove, add the set first. Week 3+: Keep progressing and reduce rest by 15-30 sec, or add a set Eventual Goal: 5 sets with 2 min rest between Skip this session or cut it short if you played the day before or will play within 24 hours.

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: 1 x full turn on each leg in each direction. More if you feel like it. 3. Single leg Depth Jumps: 2 x 4-6 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

2 x 4

Single Arm Cable Lat Pulldown

2 x 10

Cooldown

1 x 5:00

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. - Breath work 30 seconds - Iron Cross 3 per side - Hamstring Mobility 10 per side - Scorpion Stretch 3 per side - Downdog to updog 3 reps - Four-way hip stretch - Reverse Nordics 10 reps - Glute Bridge March 10 reps

Athlete's Field Day/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 Movement Progressions

Set up two cones, 10 yards apart. Perform each of the following for 2 total reps – once in each direction: Change of Direction (COD) indicates when you hit a cone and change direction. For each drill, you will only be changing direction once, but you may be changing your lateral movement styles from shuffling to crossovers to sprints. Pay attention and watch the videos for clarification. Starting movements: 1. Shuffle 10 → COD → Shuffle 10 2. Shuffle 10 → COD → Sprint 10 Next, add a third cone in the middle of the other two, creating two 5-yard zones (total distance still 10 yards). You'll always do the first movement for 10 yards, then return for 5 and sprint 5 (maybe changing movement styles, but not changing direction). Starting from one of the far cones, perform each of the following for 2 total reps, once in each direction. 3. Shuffle 10 → COD → Shuffle 5 → Sprint 5 4. Shuffle 10 → COD → Crossover Run 5 → Sprint 5 5. Crossover Run 10→ COD → Crossover Run 5 → Sprint 5 Over time, I want you to increase the distances by 5-10 yards.

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