Dynamic Warm up - 1

Complete the following for one round for either 10 yards or 10 reps. All movements are body weight only. Walking Lunge Lateral Lunge Spiderman Air Squat Knee Pull to Chest Leg Cradle Lunge Inch Worms

HA Sprint Drill Series 1

Complete as a series, finishing all sets of one exercise before moving to the next. Ankling 2 sets, 1 rep 10 yards each rep - Fast pattern above knee and focus on frequency A March 2 sets, 1 rep 10 yards each rep - Lift from your hip, drive down from your hip - Focus on driving down with power A Skip 2 sets, 1 rep 10 yards each rep - Skip pattern with lift A Switch 2 sets, 1 rep 10 yards each rep - Switch legs in air - Land with 85% flat foot with "tall hips" Triple A 2 sets, 1 rep 10 yards each rep - Triple pattern with all three heights the same - Focus on driving down with power

Lateral Bound

3 x 3

5-10-5 Sprints

4 x 1

Clean Pull

5 x 4

Dumbbell Jump With Quick Ground Contacts

4 x 3

Trap Bar Deadlift - HA

4 x 3

Band Assisted Jump

4 x 5

Cool Down 1 (HA)

Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes

Swim Upper Body Warm up

DB Bench Press - HA

5 x 3

Plyo Push-Up

5 x 8

Pendlay Row

5 x 3

Banded Row

5 x 5

Alternating DB Hammer Curl

5 x 8

Banded Tricep Pushdown

5 x 15

Optional Aerobic

1 x 20:00

Cool Down 1 (HA)

Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes

HA Family Recovery

Complete the following: Couch Stretch x 1 minute each side Banded Hamstring Stretch x 1 minute each side Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Dynamic Warm up - 1

Complete the following for one round for either 10 yards or 10 reps. All movements are body weight only. Walking Lunge Lateral Lunge Spiderman Air Squat Knee Pull to Chest Leg Cradle Lunge Inch Worms

Sprint Prep USR 1

All by 20 yards Forward Skip Backwards Skip Side Skip Forward Skip With Lunge Backward Reaching Walk Carioaca 3 Step Frankenstein Backward Reaching Skip Side Shuffle With lunge 3 step fold 3 step pull backward run then 4 x 10 yard sprint relaxed

30 Yard Sprint

3 x 1

DB Lunges

3 x 3

Single Leg Bounds

3 x 3

Front Rack Reverse Lunge - HA

3 x 3

Single Leg RDL

3 x 4

DB Iso Lunge Hold

3 x 20

Cool Down 1 (HA)

Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes

Dynamic Warm up - 1

Complete the following for one round for either 10 yards or 10 reps. All movements are body weight only. Walking Lunge Lateral Lunge Spiderman Air Squat Knee Pull to Chest Leg Cradle Lunge Inch Worms

Sprint Prep

Take your time with these! All drills will be 10 yards. March w/ hands on hips March w/ PVC pipe overhead Pogo Forward, Backward, Lateral Low Dribble Medium Dribble High Dribble Single Switch Triple Switch

Sled Sprints

3 x 10 @ 75 %

Bench Press

5 x 4

Chest-Supported DB Row

4 x 5

Overhead Press

5 x 5

Pull-Up

4 x 8

Seated Incline Curls

4 x 8

Cool Down 1 (HA)

Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes