Acceleration Warmup

Knee Hug - Spider x 10y or 5e Quad Pull x 10y or 5e Reverse Lunge x 10y or 5e Lateral Squat x 10y or 5e Hamstring Scoops x 10y or 10e Hamstring Kicks x 10y or 10e Bent Knee Iron Cross x 5e Rollover to V Sit x 10 Hip Circles x 10/10e SL RDL to Knee Drive x 5e Pushup to Plank x 10 Vertical Pogo 3 x :10 Hands on Hips Jump x 5 A Switch + Hold x 15y A Switch Bouncy x 15y A Switch Triple + Hold x 15y A Switch Triple Bouncy x 15y Skip for Height x 15y Backpedal x 15y Straight Leg Skip x 15y Backwards Open Hip Skip x 15y Lateral Kneeling Start x 1e (5y) Snapdown to Sprint x 2 (10y)

1 Step Projection

1 x 4

3 Step Projection

1 x 2

10y Resisted March

2 x 1 @ 10

Snapdown to 1 - Step Decel

1 x 4

5y Decel (Split Stance)

1 x 2 @ 5

5y Backpedal to Decel

2 x 1 @ 5

Long Jump Test

Single Long Jump

Double Long Jump

2-4 Reps of one drill depending on time constraints to finish session. See videos for demos. -Cat / Mouse Chase Race -Pushup to Sprint Chase -Curve Cat / Mouse Chase Race -Lateral Head Start Race -Cone Grab to Chase Race -Lateral 2 Gates O v. D -Y - 2 Gates O v. D

1v1 3-Blind Mice

1 x 18

Forward / Backwards Bear Crawl (Slow)

2 x 10

Bear Single Arm Switches

1 x 10

Hoop Curve Race

1 x 8

10x10 Sprint Protocol

2 x 10

Max Velocity Warmup

Knee Hug - Spider x 10y or 5e Quad Pull x 10y or 5e Reverse Lunge x 10y or 5e Lateral Squat x 10y or 5e Hamstring Scoops x 10y or 10e Hamstring Kicks x 10y or 10e Seated Piriformis Stretch x 5/5e Hip Flexor w/ Half Moon Reach x 5e Spiderman + Tspine Rot. X 5e A Hold + Switch x 5e Yoga Pushup x 10 Linear Pogo 3 x :10 Lunge Switch Jump x 5e Arms Overhead A Switch + Hold x 10y Arms OH A Switch Bouncy x 10y Arms OH Switch Triple + Hold x 10y Arms OH A Switch Triple Bouncy x 10y Toe Tap Hip Flexor x 10y Toe Tap Single Leg Cycle x 10y e Toe Tap Double Cycle x 10y e Primetime 2 x 15y Buildup to 90% Sprint x 30y

Bent Knee SL ISO

2 x 30

A Switch + Stick

3 x 5

Hurdle Jump + Stick

3 x 8

Hurdle Jump + Bounce

1 x 8

70-80-90-100% Buildup

1 x 1 @ 40

Timed 20Y Dash

2 x 20

Modified Oklahoma Drill

1 x 18

Partner Resisted Bear Hold

5 x 10

Tennis Ball Drop

1 x 18

Linear Tempo Runs

1 x 8

COD Warmup

Knee Hug - Spider x 10y or 5e Quad Pull x 10y or 5e Reverse Lunge x 10y or 5e Lateral Squat x 10y or 5e Hamstring Scoops x 10y or 10e Hamstring Kicks x 10y or 10e Bretzel Stretch x 5e 90 / 90 Hip Flip x 5e Cossack Squat x 5e Lunge Snapdown x 5e Pushup + T-Spine Rotation x 5e Lateral Pogo 3 x :10 Lateral Bound x 5e Shuffle Push to Move x 10y e Crossover Singles x 10y e 4 Way Shuffle x 10y e Carioca x 10y e Lateral Shuffle (5y) to Sprint x 10y e Reactive Shuffle to Sprint x 10y e

Push to Move (5y)

1 x 1 @ 5

Shuffle (5y) to Sprint Back (5y)

1 x 2

Crossover Cadenced (5y)

1 x 1 @ 5

Crossover(5y) to Sprint Back (5y)

1 x 2

Lateral Bound + Stick

1 x 8

2-4 Reps depending on time constraints to finish session. See videos for demos. - Mirror Dodge - 4 Man Mirror Dodge - 4 Cone Box Wave Drill - Box Wave Mirror Drill - 1 Man Lead - Shuffle Cross Run - Faceguard 2 Way Go