Cat/Cow

1 x 5

Shoulder CAR

1 x 5

T-Spine CAR

1 x 3

Standing Hip CARs

1 x 3

Swimmer CARs

1 x 3

KB Swing

2 x 10

Groiner Stretch

2 x 5

KB Goblet Squat

2 x 10

Countermovement Jump

6 x 2

Squat Jump (non-countermovement)

3 x 2

BB Hip Thrust

4 x 4

Walking Lungers

4 x 8

DB SA Row

4 x 8

Dips

Ab Rollout

Hop Hop Drop

1 x 10

Hop Hop Lunge Drop Alt.

1 x 10

Hip Bridge

1 x 10

Single Leg Hip Bridge

1 x 10

Supine Straight Leg High Kick

1 x 10

Straight Leg Shuffles

1 x 20

Straight Leg Skip

1 x 20

Broad Jump CM

@ 10

Broad Jump Single Leg

@ 10

Quadruped Hip Abduction

1 x 10

Quadruped Hip Extension

1 x 10

Air Squat to Sprint

1 x 5 @ 10

Squat Jump to Sprints

1 x 5 @ 10

Tuck Jump into Sprint

1 x 5 @ 10

Line Hops

1 x 20

Single Leg Line Hops

1 x 10

Fast Feet

1 x 10

Jogs

1 x 20

Backpedals

1 x 20

Trunk Flexion & Extension

1 x 10

Standing Leg Swings

1 x 10

Skip

1 x 20

Skip Reactive

1 x 20

Skip Backwards

1 x 20

Knee Hug Walking

1 x 10

High Knees

1 x 30 @ 10

Buttkicks

1 x 10

Groiner Stretch Walking

1 x 10

Acceleration Circuit to build on starting speed from last block building to transitional speed in this block. Focus is still on start but more from 10-20yd distance. Develop that breakaway speed. Make sure to focus on the quality of the movement. If you want to get faster, you have to practice running as fast as you can. Complete each exercise before moving to the next. Rest a little between exercises. Strive to make every rep as explosive as possible. Will need a box or bench ad a sled or this band for today. Box Blast x5ea Banded or Sled Sprint 10 yds (50-75%BW) 20 yd sprint 5 rounds every 3 minutes

Here is where we build speed capacity. Meaning our ability to hold faster speeds for longer to out run the competition. 2x200m *Rest 3:00 Goal is to keep all times within 5-10 seconds of each other.

Cat/Cow

1 x 3

Shoulder CAR

1 x 3

T-Spine CAR

1 x 3

Standing Hip CARs

1 x 3

Box Jumping

2 x 10

Inchworms

2 x 5

KB Deadlift

2 x 10

Hurdle Hops w/Pause

6 x 2

Hurdle Hops Continuous

3 x 3

Push-ups

4 x 4

BB Goodmorning

4 x 8

HK SA OH Press

4 x 8

Pull-Up

Reverse Crunch Hanging

Jumping Jack

1 x 20

Split Jack

1 x 20

Crossover Jack

1 x 20

Highland Fling

1 x 10

Lateral Line Hops

1 x 20

Single Leg Lateral Line Hops

1 x 10

Jogs

1 x 20

Backpedals

1 x 20

Drop Step

1 x 5

Backpedal to Sprint

1 x 20

Knee Hug into Lunge

1 x 5

Leg Cradle into Lateral Lunge

1 x 5

Quad Stretch to Curtsy Lunge

1 x 5

Shuffle w/ Arm Swing

1 x 20

Shuffle Shuffle Sweep

1 x 20

Alt. Leg Swings

1 x 5

L-Overs

1 x 5

Cariocia

1 x 20

Cariocia w/ Knee Pop

1 x 20

Squat Push Lateral

1 x 5

Quadruped Hip Abduction Straight Leg

1 x 10

Lateral Bound to Spring

1 x 10 @ 3

Lateral Lunge x3ea Crossovover lunge x3ea Dropstep Lunge x3ea RXN Box x:20 5 rounds every 3 min

3 Cone Drill

Cat/Cow

1 x 3

T-Spine CAR

1 x 3

Shoulder CAR

1 x 3

Standing Hip CARs

1 x 3

Split Squats

2 x 1 @ 0:30

Band Pull-Aparts

2 x 15

Yoga Push-Ups

2 x 8

Seated Jump

6 x 2

Depth Jumps

3 x 3

Air Squat

4 x 4

SL Squat to Bench

4 x 8

HK SA Pulldown

4 x 8

Push-ups

V-Up

Testing Warm-Up

Testing Day. Make sure to spend some time getting nice a warm so that we can get a true idea of where your performance is at. Jog 20yds an back Backpedal 20 yds and back Trunk Flexion/Extesion x10 Leg Swings x10ea Skip 20yd and back Skip Reactive 20 yds and back Supine Straight leg high kicks x5ea Hip Bridge x10 SL Hip Bridge x5ea Groiner Stretch x5ea hop hop drop 20 yds Hop hop lunge 20 yds shuffle 20yds and back shuffle shuffle sweep 20 yds and back Skip Lateral 20 yds and back Squat Push Lateral 5 ea Split Squat into Sprint x2 Lateral Bound into Sprint x2

Sprint

@ 40

Air Squat

3 x 0:30

Push-ups

3 x 5

Pull-Up

Sprint

@ 400