Accelerating High Knees

2 x 0:30

Toy Soldier

2 x 0:30

Lateral Lunge

2 x 0:30

Band Walks

2 x 0:30

Ankle Mobility: Ankle Plantarflexion + Dorsiflexion w FRC Isometric Contractions

2 x 1:30

Air Squat

1 x 20

Broad Jump & Land

2 x 5

Broad Jump

2 x 5

5-9 athletes split between 3 exercises Athletes will finish reps at their exercise, then as a group move to next station. Exercise A: Barbell Jump Shrug OR Barbell Hang Power Clean x5 reps (USE 30-40% of deadlift 1RM weight) Exercise B: Box Jump OR Dumbbell Squat Jump x8 reps (USE 30-50% of back squat 1RM weight) Exercise C: Plyometric Push Up x10 reps (bodyweight) When done, go right back to Exercise A and continue circuit for 8 total minutes, then rest 2 minutes, and go to next circuit.

5-9 athletes split between 3 exercises Athletes will finish reps at their exercise, then as a group move to next station. Exercise A: Seated or Lying Machine Chest Press x8 reps (heavy but explosive reps) Exercise B: Pull Up OR Lat Pull Down Machine x8 reps Exercise C: Dumbbell Push Press x8 (heavy but explosive reps) When done, go right back to Exercise A and continue circuit for 8 total minutes, then rest 2 minutes, and go to next circuit.

5-9 athletes split between 3 exercises Athletes will finish reps at their exercise, then as a group move to next station. Exercise A: Dumbbell Bulgarian Split Squat x6/leg (heavy, yet explosive) Exercise B: Cossack Squat x6/side Exercise C: Hamstring Curl Machine x8 reps (squeeze at top, 2-4 seconds slow on way down, explosive on way up) When done, go right back to Exercise A and continue circuit for 8 total minutes, then rest 2 minutes, and go to next circuit.

Static Stretch Routine

1 x 10:00

Partner Up 5 Rounds for Time *Partner Plyometic Push Ups (Partner A hold Partner B feet, Partner B performs 5 explosive push ups in a row, then they switch) *20 Yard Partner Carry (fireman carry, bear hug carry, piggy back carry, etc) (Partner A carries Partner B to 20 yardline, Partner B carries Partner A back)

Two Groups, one running, one on tires. Each station is 8 minutes long. 2 minute rest between stations. STATION 1: Tires Divide athletes up into groups. Have them perform in circuit fashion these following exercises. Athletes can alternate in small groups per exercise to get some rest during minute bouts - Tire Flips (can be with partners): 1 minute - Rest 30 seconds - Tire Box Jumps (can be with partners): 1 minute - Rest 30 seconds - Speed Ladder Drills OR Cone Drills (can be with partners): 1 minute - Rest 30 seconds - Tire Chest Throws (can be with partners): 1 minute - Rest 30 seconds SWITCH STATIONS STATION 2: Uphill Sprints *Choose distance that is no more than 10 seconds of uphill running (BE SURE TO MAKE NOTE OF DISTANCE, AS WE WILL INCREASE DISTANCE COVERED IN SAME TIME FRAME EVERY WEEK) *Keep rest periods 30-50 seconds *Perfect to do one round every minute, having athletes walk down hill as recovery. Start at 8 sets of 8 sprints, one sprint every minute

Accelerating High Knees

2 x 0:30

Toy Soldier

2 x 0:30

Lateral Lunge

2 x 0:30

Band Walks

2 x 0:30

Ankle Mobility: Ankle Plantarflexion + Dorsiflexion w FRC Isometric Contractions

2 x 1:30

Air Squat

1 x 20

Broad Jump & Land

2 x 5

Broad Jump

2 x 5

5-9 athletes split between 3 exercises Athletes will finish reps at their exercise, then as a group move to next station. Exercise A: Thruster x5 reps Exercise B: Burpee Broad Jump x5 reps Exercise C: Cable Face Pull OR Band Pull Apart x10 reps When done, go right back to Exercise A and continue circuit for 8 total minutes, then rest 2 minutes, and go to next circuit.

5-9 athletes split between 3 exercises Athletes will finish reps at their exercise, then as a group move to next station. Exercise A: Dumbbell Hang Power Clean and Press x8 reps Exercise B: Close Grip Push Up x8 (add weight if can) Exercise C: Chin Up OR Lat Pulldown Machine (palms facing you) x8 When done, go right back to Exercise A and continue circuit for 8 total minutes, then rest 2 minutes, and go to next circuit.

5-9 athletes split between 3 exercises Athletes will finish reps at their exercise, then as a group move to next station. Exercise A: Leg Press x8 Exercise B: Dumbbell Deadlifts x15 (moderate weight, good flat back, open hips explosively at top) Exercise C: Jumping Lunge x8/leg When done, go right back to Exercise A and continue circuit for 8 total minutes, then rest 2 minutes, and go to next circuit.

Static Stretch Routine

1 x 10:00