12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Speed Development
Resisted Sprint 3x15yd
Resist & Release Sprint 3×5+10yd
Sprint + Relax (Float) 3×10+5yd
Power & Strength Development
A1. Alt. Low Box Step-up Jumps (Can add light weight) 4x5e
A2. ½ Kneeling […]

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Contrast Sprints – 4 Sets, Rotating
1. 10yd Sled Sprint
2. 10yd MB Start
3. 10yd Sprint
Power Development – 4 Sets
8 Alt. Lunge Jumps (Can add weight)
5 MB Vertical Throws
Accessory Strength – 3 […]

10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Power Development
3 Rounds:
6 Split Stance MB Chest Throws (3e)
6 Broad Jumps (Single, Double, Triple)
Scramble Circuit – 2×20”/30” + 10yd Sprint
1. Squat Jacks
2. MB Punch Slams
3. Plank Jump-ins, Side to Side
4. MB Russian Twists
5. […]

10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Power Development
3 Sets:
6 MB Hammer Hip Toss (2e)
6 180-degree Vertical Jumps (3e)
Scramble Circuit – 2×25”/30” + 10yd Sprint
1. MB Side Slams
2. Squat Jack + Split Squat Jack
3. Hindu Push-ups
4.

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
MB Throw Series – “Morpheus” 1x5e
Scramble Circuit – 2×20”/30” + 10yd Sprint
1. MB Rotational Slams
2. Squat Jacks
3. Push-up Jump-ins
4. MB Russian Twists
5. Split Squat Jacks
6. Burpees
(1st Round Facing FWD, […]

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Change of Direction Development
Shuttle Run 4×5+5+10yd (2R/2L)
Test 5-10-5 Shuttle: (Benchmark)
2 Practice reps (L/R)
4 Timed reps (2L/2R)
Power & Strength Development
A. On 2:30 Interval:
Trap Bar Jump 2×5, 2×3
MB Rotational Slam 4x4e
B. On […]

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Change of Direction Development
Cut back to Sprint 4×5+10yd (2L/2R)
Sprint, Cut back, Sprint 4×5+5+10yd (2L/2R)
Pro Agility Shuttle 4×5+10+5yd (2L/2R)
Power & Strength Development
A. On 2:30 Interval:
Trap Bar Power Pull 4×4
Skater Bounds […]

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Speed Development (Walk back rest)
Double-Crossover to Sprint 4x10m
Shuffle back to Sprint 4×5+10m
Cut back to Sprint 4×5+10m
(All sprints begin with either a crossover, shuffle, or sprint back in the opposite direction […]