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. - 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

In Season Bilateral Plyos #2

Our focus is shifting to movement-based plyometrics vs. stationary. If you’re dealing with any injuries or movement limitations, it’s perfectly fine to stick with stationary variations for now. Quality and intent matter more than intensity. A1. Approach Hurdle Jump 3 x 6 B1. Broad Jump 3 x 3 Start with a single broad jump. Advanced athletes can string multiple together, starting with a double and progressing to a triple

Barbell Box Squat, High box

3 x 4

Single Arm Dumbbell Chest Press

3 x 8

Elevated Reverse Lunge

2 x 8

Pushup to Downdog

2 x 8

Hanging Leg Raises

2 x 12

Smith Machine Standing Calf Raises

2 x 8

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Anaerobic Repeats (30/90s)

This interval protocol is designed to improve your ability to sustain high-intensity effort and recover quickly and efficiently. Each 30-second work bout should be done at around 80-85% effort—fast, strong, and intentional, but not a full sprint. You should feel challenged, but capable of repeating that output consistently across all rounds. If not, you're pushing too hard or not recovering long enough. The 90-second rest allows almost full recovery, helping you maintain high power without breakdown. This format targets the anaerobic lactic system, building your body’s ability to: - Handle longer bursts of effort - Tolerate and clear lactate more efficiently - Maintain repeat performance under fatigue Week 1 30s work 90s rest x 8 Week 2 30s work 90s rest x 9 Week 3 30s work 90s rest x 10 Week 4 30s work 90s rest x 11 Week 5 30s work 90s rest x 12 Week 6 30s work 90s rest x 13

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. - 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

In Season Single Leg Plyometrics #2

Perform the following for the given reps/sets. Perform same-lettered groupings back-to-back, otherwise complete all sets of one group before moving on to the next. A1. Skips for Height 2 x 20 yards A2. Single Leg Line Hops 2 x 20 reps (each side) B1. Single Leg Pogo into Jump 2 x 8 per side (count the jump) C1. Single Leg Approach High Point 2 x 4 per side

Trap Bar Deadlift

3 x 4

Explosive TRX Row

3 x 8

Machine Hamstring Curl

3 x 10

Side Plank Lifts

3 x 8

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

Perform the following after your dynamic ground warmup for 10-15 yards each. 1. Walking Dynamic Stretches - Walking Shin Grab - Walking Knee Grab - Walking SLDL and Reach - Walking High Kick 2. 4 Lateral Movement Warm-Up Drills - High Shuffle - Low Shuffle - Crossover Run - Carioca 3. Dead Stop Sprints x 2 4. Sprint → COD → Crossover Run → Sprint x2 5. Sprint → COD → Backpedal → Crossover → Sprint x 2

Lateral Movement Progressions

Set up two cones 20 yards apart. Perform each of the following for 2 total reps—once in each direction: 1. Shuffle → COD → Shuffle 2. Shuffle → COD → Sprint Next, add a third cone, creating three cones spaced 20 yards apart (total area = 40 yards). Starting from one of the far cones, perform each of the following for 2 total reps, once in each direction: 3. Shuffle → COD → Shuffle → Sprint 4. Shuffle → COD → Crossover Run → Sprint 5. Crossover Run → COD → Crossover Run → Sprint

Defensive Footwork Circuit #1

Perform the following defensive footwork drills. Start at ~80% effort, then ramp up to 100% as you lock in the movement. Bonus if you have a partner acting as an “offensive player” to react to—otherwise, visualize yourself covering someone. Perform each for at least two full-speed sets covering at least 20 yards. 1. Triple Drop Steps 2. Triple Drop Step Crossovers 3. Full-Speed Stop → Drop Step COD → Crossover → Sprint

Zig Zag Cone Sprints

3, 2, 1

Cooldown

1 x 3:00