Day Five – Friday 17/07/2020
Speed and Fitness

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 x1
2) A skip
3) Single Pop. 5) Double Pop
4) SL Hop x 3ea
5) SL Hop & Cut x 3 ea
6) Building run throughs x 70/80/90%

Main:
Sprints: Hills (slight gradient) 20m Sprint w/Walk Back
Level 1: 4-5 Efforts
Level 2: 5-6 Efforts
Level 3: 6-7 Efforts
*If there is no hill, do it on a field instead. Max effort.
Rest 60sec roughly per rep.

Fitness:
Level 1: 200m x 6-7
Level 2: 300m x 6-7
Level 3: 300m x 8-9
Going on a 1:1.5 Rest