track 4/18

warm up w/2 laps of striders

plyos including offensive and defensive footwork

running: so conference is on its merry little way. really focus on getting you legs warm and pushing yourself to run as fast as you can in each of these sprints! this isn't an enduranced based practice, this is an explosive FAST workout. everything should be run at 100% unless otherwise specified. there will be alot of rest inbetween sets of things so that you're given the time to recover

hollywood squares. when i say 100% i mean it. do all exercises 2x. do the first one just to warm up (about 75%) the next set should be at 100%, getting low, chopping your feet, all that jazz.

starts (a total of 20 starts, each about 15-20 yards long) starts are explosive. you can easily coast to a stop following the 15-20 unless otherwise specfied.

regular starts x 4 (two starting off on each leg, think about not rocking back to start, to push off on that front leg)

side shuffle 5 yards then run forward x4 (2 x each direction)

facing the side, turn and start x 4 (2 x each direction)

scramble ups (from the ground) x 4 (2 x pushing off with each leg)

jump up and turn. facing behind, run three steps, jump up, turn and sprint out. do these 4 times total, changing the direction of your turn each time. for these, chop step and stop after reaching 15 yards.

sprints. rest for 3 minutes between each distance.

80 yards (2). 1 minute rest between each.
60 yds (4). 45s rest between each
40 yds (10). 30 secs rest between each.
60 yds (2). 45s rest between each.

throw 50 passes between partners and rest.

partner up and do some broken 40's as such:

one partner has a disc, the other one runs. the running partner springs out for 30 yards, stops and turns and the other partner throws it to them so you power through and catch. once you catch, stop, jog to the line and do it again. one partner goes through 3 times in a row and then switch partners. do this twice per person.

if you have enough people you can do a fun relay instead:

within team sprint relay with the following series of sprints: 1. 4x30's (there-back-there-back, tag the next person). 2. run 30 out, 10 back, 10 back out (return to the far 30) and sprint back to tag the next person. 3. 4x30's 4. run 30 yards out, 30 yards in and then run deep for a huck. the next person in line, of course, throws the huck. the next sprinter CANNOT start their sprint until the receiver has the disc in their hands. this either means at the time of the catch, or at the time the receiver picks up the disc (if it's a drop)