10? Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Power Development – 3 Sets:
1. 6 180-degree Vertical Jumps (3e)
2. 6 Split Stance MB Chest Throws (3e)
3. 6 Broad Jumps (Single, Double, Triple)
Conditioning – Shuttle Run Intervals (MAS)
2x8x15? …
10? Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Power Development – 3 Sets:
1. 6 180-degree Vertical Jumps (3e)
2. 6 Split Stance MB Chest Throws (3e)
3. 6 Broad Jumps (Single, Double, Triple)
Conditioning – Shuttle Run Intervals (MAS)
2x8x15? …
12? Dynamic Warm-up
5-10-5 Agility Test (Record results)
2 Warm-up Reps (1 per side)
2 Attempts/side
Strength & Power Development:
Landmine Clean & Press 4x6e
MB Vertical Throw 4×5
Conditioning Circuit – 2×20? on/20? off (60? between sets)
1. Skater Bounds
2. MB …
10? Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Agility Development – Partner Mirror
10×15? on/75? off – Box Formation (4yd Cone Spacing)
Sets 1-5: Return to center between touches
Sets 6-10: Go straight to each …
10? Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Agility Development – Partner Mirror
10×12? on/75? off – Triangle Formation (4yd Cone Spacing)
Sets 1-5: Peak in front
Sets 6-10: Base in front
Power & Strength Development:
A1. …
8? Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Test Broad Jump – 3 Attempts (Measure in meters)
Agility Development:
Partner Mirror (Alternate between leader & mirror each set)
5×10? on/50? off Inverted T-Formation (4yd spacing)
5×10? on/50? off Double-V Formation …
8? Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Power Development
3 Rounds:
1. 6 Split Stance MB Chest Throws (3e)
2. 6 Broad Jumps (Single, Double, Triple)
3 Rounds:
1. 6 MB Hammer Hip Toss
2. 6 180-degree Vertical Jumps (3e)
Scramble Circuit …
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Power Development
3 Rounds:
1. 6 Split Stance MB Chest Throws (3e)
2. 6 Broad Jumps (Single, Double, Triple)
3 Rounds:
1. 6 MB Hammer Hip Toss
2. 6 180-degree Vertical Jumps (3e)
Scramble Circuit – 2×25?/30? + 10yd Sprint
1. MB Side …
12? Dynamic Warm-up
Vertical Jump Test – 3 Attempts
MB Throw Series – ?Morpheus? 1x5e
Scramble Circuit – 2×20?/30? + 10yd Run
1. MB Rotational Slams
2. Squat Jacks
3. Push-up Jump-ins
4. MB Russian Twists
5. Split Squat Jacks
6. Burpees
(1st Round …
12? Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Multi-Start Accelerations (Walk-back rest)
1. Side Start 4x10m
2. Prone Side Start 4x10m
3. BWD Seated Start 4x10m
4. BWD Standing Start 4x10m
(Coach calls the direction on all starts. …
