Pre-Season Phase 2 Week 3 – Monday

Day One – Monday 13/07/2020
Speed and Agility

General Warm Up:

1) Hip Flexor + Rotation x5ea
2) Single Leg Glute Bridge x 10ea (Banded if possible)
3) Static Lunges x10ea
4) Pogos x20
5) SL Hop around the clock x ea side Repeat x1-2

Running Warm Up:
1) Building High Knees x 10m. Repeat x2
2) A skip
3) Single Pop
4) Double Pop
5) SL Hop x 3ea
6) SL Hop & Cut x 3 ea
7) Building run throughs x 70/80/90%

Main:

Speed and Agility
A1) Max Sprint x 10m & 30m with reaction start
A2) 3 x Ladder Drills (single leg hops- left/right, sideways in and outs)
x 3 sets

Speed and Agility under fatigue
B1) Partner scoop and chase x 2 ea
B2) Cone Touches x 15
x 3 sets

Finisher:
Run 10m, Backwards 5m.
Cones at 5m, 10m, 15m, 20m, 25m, 30m.
Run to the 10m, backwards to the 5m, Run to the 15m, backwards to the 10m, etc.
Once you get to the 30m, sprint home.

30secs rest between reps

x 4 -6 reps

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