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:
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 2:30 […]

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 4x5e

B. […]

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Speed Development (Walk back rest)
Crossover Step to Sprint 4x10m
Double Shuffle to Sprint 4x10m
Cut back to Sprint 4×5+10m
(All sprints begin with either a crossover, shuffle, or sprint back in the opposite […]

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Speed Development (Walk back rest)
Crossover Step to Sprint 4x10m
Double Shuffle to Sprint 4x15m
Cut back to Sprint 4×5+15m
(All sprints begin with either a crossover, shuffle, or sprint back in the opposite […]

10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

Multi-Start Accelerations (Walk-back rest)
1. Kneeling Start 4x10m (2L/2R)
2. Prone Start 4x10m
3. Kneeling Side Start 4x10m (2L/2R)
4. Prone Side Start 4x10m (2L/2R)

Power & Strength Development – 4 Sets
5e Landmine Clean & Press
6 Box Jumps

Partner […]

12’ Dynamic Warm-up

5-10-5 Agility Test (Benchmark)
2 Warm-up Reps (1 per side)
4 Attempts (2 per side)

Strength & Power Development:
Landmine Clean & Press 4x5e
MB Skater Jumps 4x5e

Partner MB Throws:
MB Roll-back Sit-up Throw 3×10
ISO Lunge MB Side Scoop Toss 3x7e

12’ Dynamic Warm-up (Include hurdle mobility)

Agility Development – Blaze Pods:
Color Catch Competition 8x(0:20 on/1:00 off)
(Adjust layout after 4 sets.)

Partner MB Throws – 2 Sets
3e Side Scoop Toss
3e Shot Put
3e Soccer Throw-ins
(10# Slam Balls are ideal for this.)

Midline Stability – Coach’s […]

12’ Dynamic Warm-up (Include hurdle mobility)

Power Development – 4 Sets
6 MB Slams
8 MB Punch Slams
10 MB Skater Bounds (5e)

Agility Development – Partner Mirror & Shadow
Triangle Formation – 8×15” on/75” off
Sets 1-4: Partner Mirror Drill
Sets 5-8: Partner Shadow Drill
(Triangles in opposite […]