Team Schedule

Workout Schedule

*Remember to begin and end each training session with a warm-up and cool down; and stay hydrated!

Speed/Agility Workout:

Sprint Technique Drills

Sprint Circuit:

- Sprints 5 x 40 m

- Bounds 3 x 20 m

- Agile 7's x 3-5

- W-sprints x 3-5

- Arrowhead x 3-5

Full-Body Workout:

*30 sec. each if not specified

- forward lunges

- lateral lunges

- squats

- scissor jumps

Rest

- plyo push-up x 10

- slow push-up (45 sec)

- walking plank push-up

- superman plank

Core Circuit:

*20 sec each

- Leg raises

- Feet together/out

- Over unders

- Flutter kicks

Rest

*30 sec each

- Front plank

- Side plank

- Front Plank

- Knee to elbow

Squat Combo:

*30 sec each

- Squats

- Corkscrew Squats

Intervals:

*80-90% HR

- 1 x 20 m (10 sec rest)

- 1 x 40 m (20 sec rest)

- 1 x 60 m (30 sec rest)

- 1 x 80 m (40 sec rest)

- 2 x 100 m (60 sec rest)

- 1 x 80 m (40 sec rest)

- 1 x 60 m (30 sec rest)

- 1 x 40 m (20 sec rest)

- 1 x 20 m


 

Stretch Routine:

*2 x 30-60 sec each

- Hips

- Quads

- Groin

- Calf

- Hamstring

- IT Band

Ankle Circuit:

- Circles 2 x 10

- Upper-case alphabet

- Lower-case alphabet