In-Season Phase 1 – Week 2 – Monday

Day One – Monday 03/08/2020
Sprints and Agility


General Warm Up:

1) Quad + Hip Flexor Stretch x10ea
2) All 4’s T-Spine Rotation x10ea
4) Deep Squat + Frog Stretch x10
5) Walking Lunges + Twist x10ea
6) Walk Out x5
7) Side Plank + Clam x10ea
Repeat x1-2

Running Warm Up:
1) Building High Knees x 10m
2) A-Skip x 10m
3) Single Knee Drives x 10m
4) Double Pop x 10m
5) Single Leg Forward Hops x 10m (ea.)
6) Single Leg Lateral Hops x 10m (ea.)
6) Bounding x 10m
7) Building run throughs x 70/80/90%


Main:

Acceleration –

A1) 3 Point Start Sprints
5 x 20m on 60s

Speed –
B1) Flying Starts
4 x 20m on 60s
Build Over 20m*

Agility/Change Of Direction –
3 x 3min Blocks
Rest 2-3min Between Blocks (Or As Needed)

1) T Drill
1 x 10
(Do 1 Rep + Rest 10 sec x 10 Reps)

2) Mirror Drill (Partnered)
10 x 5sec Efforts (ea)
(Do 1 Rep = 5 sec – Swap – Repeat x10ea)

3) 10m Repeats
Get Up Off The Line, Hit The 10m and Return Home
Go Every 10sec x 10 Efforts

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