Week 20: 4/8

Do this workout on grass

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

6x30yd (2 min cycle) (Standing start)

Hit the weights

Week 19: 4/1

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

6x30yd (2 min cycle) (2 cone jump start)

(5 min rest)

6x30yd (2 min cycle) (2 cone jump start)

Spring Break Bodyweight Workout

1. Full dynamic warmup
2. Falling Starts - 10x10m
3. Burpees - 5x3
4. Pullups/Chinups - 3xMax
5.(a) Pushups - 100
5.(b) Walking lunges - 100
5.(c) Side bridges - 4 minutes
(Breaking up #5 into as many sets as necessary)

Week 16: 3/11

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

10 yd Shuffle Mirror* - 2x4x10s (1 min cycle)

10x20yd (1 min cycle) (Falling start)

(5 min rest)

10x20yd (1 min cycle) (Falling start)

Shoulder Walks - 2 circles each way

*10 yd Shuffle Mirror - Pair up, face your partner in a marking stance. One player shuffles from side-to-side on a 10 yd line, changing direction whenever he wants. Partner mirrors. Keep hips facing each other, body stays between your legs (don't cross legs).

Week 15: 3/4

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

8x30yd (2 min cycle) (Standing start)

15x60yd @ 75% (walk back)

Week 14 - 2/25

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

10-10-10 Agility Relay - 2x4 (1 Cone jump start)

6x30yd (15s cycle)

(8 min rest)

6x30yd (15s cycle)

(8 min rest)

6x30yd (15s cycle)

Shoulder Walks - 2 circles each way

Week 13: 2/18

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

10-10-10 Agility Relay - 2x4 ( 1 Cone jump start)

5x30yd (50s cycle) (2 Cone jumps start)

(4 min rest)

5x30yd (50s cycle) (2 Cone jumps start)

(4 min rest)

5x30yd (50s cycle) (2 Cone jumps start)

Shoulder Walks - 2 circles each way

Week 12: 2/11

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

10-10 Agility Relay - 2x5 ( 1 Cone jump start)

6x30yd (50s cycle) (2 Cone jumps start)

(6 min rest)

6x30yd (50s cycle) (2 Cone jumps start)

Shoulder Walks - 2 circles each way

Week 11: 2/4

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

10-10 Agility Relay - 2x4 ( 1 Cone jump start)

4x30yd (1 min cycle) (2 Cone jumps start)

(4 min rest)

4x30yd (1 min cycle) (2 Cone jumps start)

(4 min rest)

4x30yd (1 min cycle) (2 Cone jumps start)

Shoulder Walks - 2 circles each way

Week 10: 1/27

Full dynamic warmup

3x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

Lateral Cone Jumps - 3x(6/side) (1.5 min cycle)

Pro Agility Drill (5-10-5) - 3/direction (1 min cycle)

6x30yd (1 min cycle)

(6 min rest)

6x30yd (1 min cycle)

Wheelbarrow Walks (10yd forward and back) - 2 sets

Week 9: 1/20-1/26

Full dynamic warmup

3x60m accelerations (walk back)

400m

(10 min rest)

4x400m (3.5 min cycle)

Side bridge - 3x30s/side

Stuff:
1. Time each 400. Post your times.
2. Bruce Hart and Alex Greene still need to do their self-assessments.

Week 8: 1/13-1/19

Full dynamic warmup

8x40m (3 min cycle)

(6 min rest)

6x40m (10s rest)

Do this in cleats on grass if possible. These should be all-out sprints.

Side bridge - 3x30s/side

Stuff:
1. No need to time anything. Just post that you did it.
2. Still need self-assessments from Bruce and Mowgli.

Week 7: 1/6-1/12

Full dynamic warmup

3 sets of:
4x40m (2.5 min cycle)

(5 min rest between sets)

Do this in cleats on grass if possible. These should be all-out sprints.

Side bridge - 3x30s/side

Stuff:
1. No need to time anything. Just post that you did it.
2. Still need self-assessments from Bruce and Mowgli.