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)