warmup
2 laps striders
starts: at 100% these are for about 20 yards
2 x starting off of each leg
start backwards (2 x each direction)
start backwards, run forward, jump as if going for disc, turn around and sprint out (1 time jumping off of each leg)
scramble ups (starting from the ground) x 2
side-shuffle (side shuffle for five yards) 1 x each shuffling direction
stinkers:
50 yd stinker (5x50 yds)
rest 3 min
50 yd stinker
rest 5 min (try to throw passes during these longer rest times)
5-15 yard stinkers with 1 minute rest between each stinker
rest 5 minutes
2-50 yard stinkers with 3 minutes rest between each
sprints:
100 yard accels (accelerate up to the 50, the last 50 should be at full speed) x 2. rest 1 minute between each one
50 yard sprints x 4 rest 1 minute between each one. you should be fully rested so that these can be at 100%!
throw 50 moving passes per partner
abs/push ups
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