12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Change of Direction Development
Shuttle Run 4×5+5+10yd (2R/2L)
Test 5-10-5 Shuttle:
2 Practice reps (L/R)
4 Timed reps (2L/2R)
Power & Strength Development
A. On 2:30 Interval:
Trap Bar Jump 2×5, 2×3
MB Rotational Slam 4x4e
B. On 2:30 Interval
Heavy Sled Push 4×10+10yd (Out & Back)
(Split group between A&B Sections if >4 participants.)