SPEED AND AGILITY WORKOUT

Begin workout with two laps around the field-house to begin active warm-up after which we begin our dynamic warm-up.

DYNAMIC WARM-UP

1-      knee hugs

2-      pull backs

3-      straight lunges

4-      45 degree lunges

5-      side lunges

6-      cross over

7-      ladder drills

LIGHT POLYMERIC

1-       double leg bounds

2-       single leg bounds

3-       45 degree or alternate bounds

4-       multiple response bounds

5-       ice skaters

6-       lunge with step-up explosions

7-       squats with squat jumps

CHANGE OF DIRECTION

1-      front backs

2-      power shuffle

3-      10 yard line drill

4-      10 yard multi-drill

SPRINT WORK

1-      20 yard sprints

2-      ball drop sprints

3-      let go sprints

4-      30 yard sprints