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)