Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Breath work 30 seconds - Iron Cross 3 per side - Hamstring Mobility 10 per side - Scorpion Stretch 3 per side - Downdog to updog 3 reps - Four-way hip stretch - Reverse Nordics 10 reps - Glute Bridge March 10 reps

Max Effort Freestyle Jumps

Find something to high-point. It doesn't matter if it's a basketball hoop or a ceiling; maximum effort requires intention. Bonus points if you can play sky-ball with someone. Use this time to perfect the jumps you are good at and work on the jumps you are bad at. These should be a mix of 2-footed jumps and 1-footed jumps. Quality over quantity is crucial in jump training to ensure maximum power output without sacrificing technique or increasing injury risk. If you feel like you're unable to perform all jumps at the max-effort intensity, scale back. Perform a variety of 12-20 jumps.

Landmine Reverse Lunge

3 x 6

Standing Single Arm Landmine Overhead Press

3 x 8

Lateral Squats

2 x 6

Close Grip Pushup

2 x 8

Hanging Leg Raises

2 x 6

Smith Machine Standing Calf Raises

2 x 8

Cooldown

1 x 5:00

Zone 2 Cardio

1 x 20:00

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Breath work 30 seconds - Iron Cross 3 per side - Hamstring Mobility 10 per side - Scorpion Stretch 3 per side - Downdog to updog 3 reps - Four-way hip stretch - Reverse Nordics 10 reps - Glute Bridge March 10 reps

In Season Single Leg Plyometrics #3

Perform the following for the given reps/sets. Perform same-lettered groupings back-to-back; otherwise, complete all sets of one group before moving on to the next. A1. Single Leg Skips for Height (skip high with one leg, absorb with the other) x2 per leg x 10-20 yards B1. Skater Jumps 2 x 10s (advanced athletes can hold a light med ball or dumbbell)

Trap Bar Deadlift

3 x 4

Single Arm Cable Row with Rotation

3 x 8

Machine Hamstring Curl

3 x 10

Side Plank Reaches

3 x 6

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Breath work 30 seconds - Iron Cross 3 per side - Hamstring Mobility 10 per side - Scorpion Stretch 3 per side - Downdog to updog 3 reps - Four-way hip stretch - Reverse Nordics 10 reps - Glute Bridge March 10 reps

Hand-supported Hip Airplane

2 x 8

Shoulder Airplane

2 x 8

Assisted Max-depth Cossack Squat

2 x 4

Split Stance Soleus Calf Raise

2 x 5 @ 5

Cooldown

1 x 5:00

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Breath work 30 seconds - Iron Cross 3 per side - Hamstring Mobility 10 per side - Scorpion Stretch 3 per side - Downdog to updog 3 reps - Four-way hip stretch - Reverse Nordics 10 reps - Glute Bridge March 10 reps

Athlete's Field Day/Sprint Warmup

Perform the following after your dynamic ground warmup for 10-15 yards each. 1. Walking Dynamic Stretches - Walking Shin Grab - Walking Knee Grab - Walking SLDL and Reach - Walking High Kick 2. 4 Lateral Movement Warm-Up Drills - High Shuffle - Low Shuffle - Crossover Run - Carioca 3. Dead Stop Sprints x 2 4. Sprint → COD → Crossover Run → Sprint x2 5. Sprint → COD → Backpedal → Crossover → Sprint x 2

Lateral Movement Progressions

Shorter distance, higher intensity. Reminder to watch the videos to understand the transitions and changes of direction. Set up two cones 10 yards apart. Perform each of the following for 2 total reps—once in each direction: 1. Shuffle → COD → Shuffle 2. Shuffle → COD → Sprint Next, add a third cone, creating three cones spaced 10 yards apart (total area = 30 yards). Starting from one of the far cones, perform each of the following for 2 total reps, once in each direction: 3. Shuffle → COD → Shuffle → Sprint 4. Shuffle → COD → Crossover Run → Sprint 5. Crossover Run → COD → Crossover Run → Sprint

Curvilinear Cutting Series

Perform the following by first setting up a half-circle with a 5-10 yard diameter. For the first variation, sprint into the curve and accelerate out of it. For the second variation, sprint into the curve, change direction, and sprint back out. A1. Curvilinear Sprints 4 x 2 per side (out and back counts as one set). B2. Curvilinear Retrace Sprints 2 x 2 per side

Flying 40 Yard Sprint

4 x 1 @ 40

Cooldown

1 x 3:00