Sprint warm up

Leg swings forward/backward/side to side x15 each way. Each exercise 1 time, 20m. 1. Straight leg run 2. A-skips 3. B-skip 4. Ankle/calf/knee dribble 5. Straight leg skip 6. Build-up 60m to 80% 7. Build up 60m to 90% 8. 4x 5 step (~10m) kneeling sprint start

Hill Sprints

3 x 2 @ 80, 60, 40

Hill Sprints

1 x 4 @ 60

3 Rounds of 25 kcal AirBike 10 Burpees 10 Slow mountain climbers 5 Pull ups then 10 Halo's each way with heavy KB each way

Medball vertical squat toss

2 x 6

Medball reverse overhead toss

2 x 6

Forward medball broad jump

2 x 6

Medball SL overhead toss

2 x 6

Medball sprint start toss

2 x 6

Medball hammer throw

2 x 10

Half kneeling medball side toss

2 x 10

"Dragon"

3 x 8 @ 33.07 kg

Warm up: 9 min jog for distance as indicated below 3 min light jog 3 min moderate jog 3 min fast jog then 2 rounds of 10 Slow mountain climber stretches 10 side lunges 10 leg swings each leg

Agility: Start & Stop

3 x 5 @ 10

Heiden jumps

3 x 10

5-10-5 Pro Agility

2 reps each direction Backpedal 5-10 yards, if you have a partner then have him break you and throw a ball to you. 1. Backpedal straight backwards and break straight forward (1 break off of each leg) 2. Backpedal straight backwards and break at a 45 (2 times each way) 3. Backpedal straight backwards and break at a 90 (2 times each way) 4. Backpedal straight backwards and break at a 135 (corner route break, 2 times each way) 5. Backpedal straight backwards and break to a 180 & sprint (2 times each way, 1 time man turn, 1 time zone turn). 6. Backpedal straight backwards, break 135, then back to the post (corner/post break). Use a zone turn and a man turn. 2 each way. 7. Backpedal straight backwards, break to the post and then again straight downhill. Walk back after each drill, get about 30-40s of rest between each rep. Increase rest if technique becomes sloppy.

Warm up: 60 kcal row then 3 rounds of 5 inch worms 10 push ups 15 air squats

Half kneeling medball side toss

2 x 10

Trap bar jump

4 x 5 @ 40 %

Barbell Split Squat Jumps

3 x 6 @ 44.09 kg

DB Push Press

3 x 6 @ 60 %

Barbell Lateral Lunge

3 x 5 @ 70 %

GHD Hamstring Raise

3 x 5

Dumbbell seated deficit calf raise

3 x 10 @ 7

Banded ankle eversion

3 x 15

Banded ankle inversion

3 x 15

Sprint warm up

Leg swings forward/backward/side to side x15 each way. Each exercise 1 time, 20m. 1. Straight leg run 2. A-skips 3. B-skip 4. Ankle/calf/knee dribble 5. Straight leg skip 6. Boom booms (x2) 7. Straight leg bound 8. Build up 80% x2

Tempo runs

2 x 5 @ 60

ALTIS Rudimentary Hop Series

1 x 20

100 kcal SkiErg then 2 rounds of 20 banded Y raises 20 slow mountain climber stretch

Supine sprint position high knee ISO

2 x 2 @ 1:00

Deficit Split Squat ISO

2 x 2 @ 1:00

Spring ankle 5

2 x 2 @ 1:00

Spring ankle 1

2 x 2 @ 1:00

DB Renegade Row

3 x 16

Tibialis Anterior Raises

3 x 25

Copenhagen with DB raises

2 x 1 @ 1:00

Birddog knees off ground

2 x 16

Lateral bear crawl

2 x 20

Warm up 1k run on assault runner 1k row 2k concept 2 bike then 2 rounds of 10 squat jumps 10 push ups 10 pull ups

Drop Step landing

3 x 8

Trap Bar Deadlift

4 x 5 @ 75 %

Safety bar bulgarian split squat floating heel

3 x 6 @ 70 %

Static step jump

3 x 4

Back extension ISO hold

3 x 6 @ 0:06

Barbell Roll Outs

3 x 8 @ 7

Tall kneeling landmine twist

3 x 10 @ 7

Single leg med ball hamstring curl

3 x 10 @ 7

Offset calf raise

3 x 10 @ 7

Warm up 1k ski 1k Air bike, only using your arms 1k Air bike As fast as possible (both legs and arms) then 2 rounds of 20 banded Y raises 20 Burpees

Barbell Bench Press

4 x 5 @ 75 %

Chin-Up

4 x 8 @ 75 %

Zottman Curls

3 x 10 @ 7

Elbow touching push ups

3 x 14

DB Lateral Raise

2 x 20 @ 7

DB Reverse Fly

2 x 20 @ 7

Sprint warm up

Leg swings forward/backward/side to side x15 each way. Each exercise 1 time, 20 meters. 1. Straight leg run 2. A-skips 3. B-skip 4. Ankle/calf/knee dribble 5. Straight leg skip 6. Build-up 60m to 80% 7. Build up 60m to 90% 8. 4x 5 step (~10m) kneeling sprint start

Falling Starts

1 x 3 @ 30

Half-Kneeling sprint start

1 x 3 @ 30

40 Yard Dash

1 x 2 @ 30

Sprint

2 x 2 @ 100

1. Shuffle 5-10 yards then break straight downhill. 1 each way 2. Shuffle 5-10 yards break at a 45 downhill, 1 each way. Meaning 1 way "forward" and 1 way "backward" total of 4 reps. 3. Shuffle 5-10 yards break at a 90 1 each way (same as above with directions) 4. Shuffle 5-10 yards break at 135 1 each way (same as above) 5. Shuffle 5-10 yards break to the post and then break straight downhill 6. Shuffle 5-10 yards break to the post and then the corner with a zone turn and a man turn. Rest 45s - 1 minute between each rep. Crossover run between cones 10m Keep your shoulder square, crossover run to each cone continuously for 30 seconds at a 60-70% pace for 3 sets.