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 direction of the final cone. Alternate sides every rep.)

Power & Strength Development
A1. DB Squat Jumps 4×5
A2. Skater Bounds 3x6e

B1. Heavy Sled Push 3×5+5yd (Out & Back)
B2. MB Vertical Throw 3×6
(Split group between A&B Sections if >4 participants.)