1. Warm up (consisting of at least 2 full laps jogging. 1 slow, pick up the pace a little bit for the 2nd)
2. Plyos, active stretches
3. 4 x 50 yd accelerators
4. Jumping Series: 1. Lateral (side to side) hops over an imaginary cone (or shoe): 20 jumps on two legs (1 jump = 1, so side to side = 2 jumps) 10 jumps per single leg 2. Front/Back hops: x20 w/2 legs; x10 single leg
5. 3 x broken 300 m (sprint 200, wait 15 seconds, sprint 100) KEEP A DISC NEARBY
NOTE: the rest is basically long enough to walk back to the line, shake your legs out and go!
60 seconds rest between each broken 300
6. Rest 3-5 min: Immediately after sprinting, find a partner and throw 10 passes as fast as you can between partners. Then rest.
7. 3 x broken 200 m (sprint 150, wait 10 seconds, sprint 50)
60 seconds rest between each broken 200
8. Rest 3-5 min, same thing (throw 10 passes as fast as you can, then get water and stretch)
9. 3 x broken 200 m (same as #7 above).
10. Throw 20 forehands and 20 backhands per partner. These should be moving and running passes!
11. Push Ups & Crunches
A quick note about how to run these broken 300's and 200's... run the first 200 or 150 m at a comfortable sprint, meaning, don't kill yourself while still pushing the pace. Then, the point of the 10 second break is to refocus and be able to kick it in on the final 100 or 50 m.
BOOM
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