12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Speed Development
Resisted Crossover Sprint 2x10yd/Side
Resisted Shuffle 2x10yd/side
Shuffle to Sprint 2×5+10yd/side
Power Development – 4 Sets
4e Skater to Rotational Bound
5e ½ Kneeling MB Shot Put (with a partner)
Accessory Strength – 3 Sets
10e MB SL V-ups
10e Copenhagen Plank Hip Dips (Bottom leg assisted)