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 MB Shot Put (with a partner) 4x5e
B1. MB Vertical Throw 3×5
B2. SA DB Side Lunge 3x8e
B3. L-Overs 3x10e