Complete each exercise over a distance of ~5 - 8 metres. Have the athlete jog backwards (reverse running) to the start point each time. 1. Double Leg Pogos 2. Alternating Single Leg Pogo 3. Backwards Alternating Single Leg Pogos 4. Butt Kicks (athletic version - knees closing forwards, refer to video and watch the full length) 5. Butt Kicks + High Knees (same as Butt Kicks, but pull the Knees up high at the end of the ROM) 6. A-Skip 7. Backwards A-Skip

Complete each exercise over a distance of ~5 - 8 metres, for either side. 1. Lateral Shuffle 2. Lateral Jump + Stop 3. Lateral Jump (continuous) 4. Lateral L + R to Acceleration (2 - 4 lateral shuffles)

Zombie Squat

3 x 4

Box Jump

3 x 3

Eccentric Push Up

3 x 6

Ring Row

3 x 8

Low Cossack Switches

3 x 20

Running Drills 2

Complete each exercise over a distance of ~5 - 8 metres. Have the athlete jog backwards (reverse running) to the start point each time. 1. Backwards A-Skips 2. A-Skips with hold 3. Fast A-Skips (lots of switches) x 2 Complete over a larger distance if possible. Just walk back slowly as rest. 4. Small to Larger Bounds x 2 5. Bound to Sprint x 3

Single Leg Squat to Bench

3 x 6

Bench Assisted Pogo

3 x 12

Romanian Deadlift with KB

3 x 6

Seated Cable Row

3 x 8

Split Squat Pulses