Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
16:23
(barefoot)

Warmup

Full dynamic warmup

Ultimate

Full dynamic warmup

4x30m accelerations

2 hour game

Track

Full dynamic warmup

4x30m accelerations

4x10m (1 min RI)
4x20m (2 min RI)
2x30m (3 min RI)
2x40m (4 min RI)
2x50m (5 min RI)

Prone Bridge - 2x60s

Tempo

Full dynamic warmup

20x(80m + 5 pushups) (rest until 120bpm)
24:15
(barefoot)

Side Bridge - 2x3x30s

Track

Full dynamic warmup

4x30m accelerations

3x4x60m (1/8 min RI)

Tempo

Full dynamic warmup

20x(80m + 5 pushups) (rest until 120bpm)
23:12
(barefoot)

Side Bridge - 2x3x30s

Track

Full dynamic warmup

4x30m accelerations

8x10m (1 min RI)
6x20m (2 min RI)
4x30m (3 min RI)
2x40m (4 min RI)

Prone Bridge - 2x60s

Tempo

Full dynamic warmup

30x80m (rest until 120bpm)
33:28
(barefoot)

Side Bridge - 2x3x30s

Warmup

Full dynamic warmup

Ultimate

Sectionals - 3 games

Ultimate

Sectionals - 4 games

Warmup

3x(Full dynamic warmup)
20:14

Track/Tempo

Full dynamic warmup

4x30m accelerations

45° 1-2 Cut - 2x4 (2 min RI)

2x30m (3 min RI)

10x60m (rest until 120bpm)
8:45

Prone Bridge - 2x60s

Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
17:21
(barefoot)

Side Bridge - 2x3x30s

Plyos

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 4x4 (3 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m (2 min RI)
H. Clap Pushups - 2x6 (2 min RI)

Warmup

4x(Full dynamic warmup)
28:50

Tempo

Full dynamic warmup

30x80m (rest until 120bpm)
33:17
(barefoot)

Pushups - 50, 25, 27 (1.5 min RI)

Ultimate

Full dynamic warmup

4x30m accelerations

30 min drills

1.5 hour game

Plyos

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 4x4 (3 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m

Tempo

Full dynamic warmup

20x80m (rest until 120bpm)
23:11
(barefoot)

Prone Bridge - 3x60s (1 min RI)

Tempo/BW Circuit

Full dynamic warmup

30x80m (rest until 120bpm)
38:03
(barefoot)

12x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 11:44

Plyos

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 3x4 (3 min RI)
F. Sprints - 5x30m (3 min RI)
G. Double Leg Bounding - 1x25m

Tempo/BW Circuit

Full dynamic warmup

30x80m (rest until 120bpm)
35:54
(barefoot)

12x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 11:59

Tempo/Ultimate

Full dynamic warmup

30x80m (rest until 120bpm)
36:26
(barefoot)

Full dynamic warmup

1 hour Ultimate practice

Plyos/Ultimate

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 3x4 (3 min RI)
F. Sprints - 5x30m (3 min RI)
G. Double Leg Bounding - 1x25m

1.5 hours Ultimate practice

Tempo

Full dynamic warmup

20x80m (rest until 120bpm)
26:11
(barefoot)

Tempo/BW Circuit

Full dynamic warmup

30x80m (rest until 120bpm)
40:17
(barefoot)

12x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 12:46

Plyos

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(5/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x2x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 2x5 (3 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m

Tempo/BW Circuit

Full dynamic warmup

30x80m (rest until 120bpm)
37:21
(barefoot)

10x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 10:03