4’ Multidirectional Locomotion
4’ Dynamic Stretches
4’ Linear Sprint Drills
Multi-Start Accelerations 6x10m, 6x15m (Walk back rest)
Sets 1-2 – Lateral Lunge Start (L/R)
Sets 3-6 – Side Start (L/R)
Sets 7-8 – BWD Seated Start (L./R)
Sets 9-12 – BWD Standing …
4’ Multidirectional Locomotion
4’ Dynamic Stretches
4’ Linear Sprint Drills
Multi-Start Accelerations 16x10m (Walk back rest)
Sets 1-4 – Lunge Start (L/R)
Sets 5-8 – Prone Starts
Sets 9-12 – Lateral Lunge Start (L/R)
Sets 13-16 – BWD Seated Start (L/R)
(Coach calls …
4’ Multidirectional Locomotion
4’ Dynamic Stretches
4’ Linear Sprint Drills
Multi-Start Accelerations 16x10m (Walk back rest)
Sets 1-4: Lunge Start (L/R)
Sets 5-8: Lateral Lunge Start (L/R)
Sets 9-12: Prone Start (FWD)
Sets 13-16: Prone Start (L/R)
Box Jumps 4×5
MB Slams 4×8
Push-ups (Wtd.) …
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5’ Multidirectional Locomotion
5’ Dynamic Stretches
5’ Sprint Drills (CoD Emphasis)
5-5-10yd Shuttles on 1:15 Interval:
1. 4 Sets: Shuffle-Shuffle-Sprint
2. 4 Sets: Backpedal-Sprint-Sprint
3. 2 Sets: Sprint All Sections
“Morpheus” MB Throw Series – 1x5e
1. OHB
2. BLF
3. Hammer …
5’ Multidirectional Locomotion
5’ Hurdle Mobility
5′ Dynamic Stretches
Power Series – 3 Sets
1. 6 MB Slams
2. 1-2-3 Broad Jumps (Single, Double, Triple)
DB Push Press 5×6
Split Stance RDL 4x6e
8x20yd Sled Sprints EMOM
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5’ Multidirectional Locomotion
5’ Dynamic Stretches
5’ Sprint Drills (CoD Emphasis)
5-5-10yd Shuttles on 1:30 Interval:
1. 4 Sets: Shuffle-Shuffle-Sprint
2. 4 Sets: Sprint-Backpedal-Sprint
3. 2 Sets: Sprint All Sections
“Morpheus” MB Throw Series – 1x5e
1. OHB
2. BLF
3. Hammer …
5’ Multidirectional Locomotion
5’ Hurdle Mobility
5′ Sprint Drills (CoD Emphasis)
Power Series – 3x
1. 4e MB Hammer Hip Throws
2. 6 Broad Jumps (Single, Double, Triple)
DB Push Press 5×6
Split Stance RDL 4x6e
Shuttle Tempo Run 3x4x15” on/30” …
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5’ Multidirectional Locomotion
5’ Dynamic Stretches
5’ Linear Sprint Drills
Contrast Sprints – 4 Rounds Alternating on 1:30 Interval
1. 15yd Resisted Sprint
2. 10yd Sprint
Power Series – 2x
1. FWD Rotational Box Jumps x3e
2. MB Slams x6
3. Side …
5’ Multidirectional Locomotion
5’ Hurdle Mobility
5′ Sprint Drills (Lateral Emphasis)
Power Series – 4x
1. 3e Rotational MB Scoop Toss
2. 5e Lateral Skater Jumps (2 sets paused, 2 sets continuous)
Trap Bar Deadlift 2×8, 3×5
SA DB Push Press …
5’ Multidirectional Locomotion
5’ Dynamic Stretches
5’ Linear Sprint Drills
Resisted Sprints – 8x15yd Every 90s
Power Series – 4x
MB Vertical Press Throw x6
Alt. Lunge Jumps x5e
Clap Push-up 5×6
BB Split Squat 4x6e
