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

Power & Strength Development
A1. Trap Bar Power Pull 4×6
A2. Broad Jump Singles 4×6

B1. Heavy Sled Push 4x10yd (Switch front leg on start for each set)
B2. MB Vertical Throw 4×6
(Split group between A&B Sections if >4 participants.)