1) WARM UPS -
1) 400m jog
2) Leg Swings & Fence Drills:
2) Walking Flex:
3) Hurdle Mobility: 2-3 days a week
DRILLS -
Drills Sprinters:
Drills Distance:
POWER FOCUS:
Med Balls:
Low Plyometrics: 5 drills per practice or ladders and 3 directional jumps
Ladders:
High Plyometrics:
Strength and Mobility: A or B or C & Barefoot/Rolling
Strength A: Bands
Strength B:
Strength C: Med Balls & Shins
1) 400m jog
2) Leg Swings & Fence Drills:
- 10 forward facing leg swings (goal is 90)
- 10 side facing leg swings (goal is 90)
- Fence B drill
2) Walking Flex:
- Mini Skips with arm circles - forward
- Mini Skips with arm circles - backwards
- Side Jacks - left
- Side Jacks - right
- Walking toe touches
- Single Leg RDLs (t-bar)
- Knee to Chest
- Quad Stretch
- Calf Raise Walks
- Monster Walks
3) Hurdle Mobility: 2-3 days a week
- Hurdle Walkover (alt lead leg) Space: Rail to Rail
- Backwards Walkover (alt lead leg) Space: Rail to Rail
- Hurdle Walkover (constant lead leg) Space: one shoe
- Backwards Walkover (constant lead leg) Space: one shoe
- Lateral Skip (straight leg) Space: one shoe
- Straight Walk Overs
- Side Straddle - Space: Rail to Rail
- Over Under (L&R) Space: Rail to Rail
DRILLS -
Drills Sprinters:
- A Skips
- B Skip
- C Skips
- High Knees
- Runners Butt Kickers
- Karaoke
- Bounds
- High Skips
- Straight Leg Bounds
- 2-5 Standing No Box Jumps
Drills Distance:
- A Skips
- B Skip
- High Knees
- Runners Butt Kickers
- Karaoke
- Distance Skipping(bounds)
- High Skips
- 5 Standing Stretch Kicks/Rotations
POWER FOCUS:
Med Balls:
- A Skip Med Balls - 30 meters - alternating with a partner
- B Skip Med Balls - 30 meters - alternating with a partner
- Med Ball Toss Underhand a partner throws back -forward 10
- Med Ball Toss Backwards 2x10 - alternating with a partner
- Med Ball Walking Slams w/alternating knee lift 3x8 - alternating with a partner
- High Knees - 30 meters
- Butt Kicks Med Balls - 30 meters
- Med Ball Pass with a partner -forward 2x10
- Med Ball Pass with a partner -2x 10 left twist, 10 right twist from forward
- Med Ball Sit Up Pass with a partner 2x10
Low Plyometrics: 5 drills per practice or ladders and 3 directional jumps
- Hurdle 1 leg lateral hops 2x10 Left & Right (bone strength/dynamic)
- 3 Directional double leg hops 2x12
- Alternating single leg hurdle hops (single leg load)
- Low Box Out-In Steps off laterally 2x15 steps
- 2 Low Box Pop drill
- Dynamic Fence Switches
Ladders:
- 2 feet hops
- 2 leg hops
- in-out-in-out
- 2 forward 1 back
- In out in out side ways
- 1-2-3- pop pop - switch, switch, switch, double switch
- Push up planks
High Plyometrics:
- Progressive box jumps, 6-8- 12- 12 - 18 - 24 - 36: 3-4x
- Hurdle Hop Maze 3-4x
- Depth Jumps with explosive squat jump 2x5 reps
- Standing no box jumps 2x5
- Single Leg Wicket Hops with foot on large box: 2x10x reps each side
Strength and Mobility: A or B or C & Barefoot/Rolling
Strength A: Bands
- 1 min Plank
- 30/30 Side Planks with hip abduction (straight leg raises)
- Plank with alternating leg raises 2x45sec
- Forward walk with bands 15 meters, backwards walk back 2x
- Alternating side walked with bands 15 meters 2x
- Standing band kick outs, 10 front, 10 back, 10 L, 10 R, 10 diagonal
- Squat jump outs with bands 15x
- Band 10x each sideRDL’s (stand in band control movement on way up & down)
- Clam shells with bands
- Shin/Ankle Strength w/band 4-10x each direction ( side/side/pull/push)
- Glute bridge 10 center & open, 10 each leg, 10 center
- Shin Dips 15 each side
- Eagles 10 each side (laying in T position on your back, bring foot to hand)
- 10-20 push ups
Strength B:
- 1 min Plank
- 30/30 Side Planks
- 1 min Plank with feet moving in-out-in-out
- Calf raises 2x15
- Laying Hip abduction 20x each side (lay on side, raise leg, dorsi flexion)
- B. Spilt squats (back foot up on bench or box) 2x15 each leg
- Lunge and twist
- Sumo Squats 20reps
- Arm Speed - sitting with legs straight out arms only running 2x30sec
- Flutter Kicks 2x30 seconds FAST
- Bird Dogs with crunch 15x each side
- Glute Bridge hold with alternating leg raise 2x25 sec
- Plank to Push Ups 45sec
- Mt. Climbers 45 seconds
- Worlds Greatest Stretch 10 each side
- Scorpions 10 each side (laying in T position on stomach, foot to hand)
- 10-20 push ups
Strength C: Med Balls & Shins
- 1 min Plank
- 30/30 Side Planks with rotations (reach arm under side)
- 1 min Plank with bear jumps
- Turkish Get up with 4lbs med ball 4x each side
- RDL’s holding ball out in two hands 2 sets 15x reps on each side
- Lunge and Twist with ball 10x each side
- Over head slam 15x
- Roll and Foot Flick Back 15x each
- Squat and toss ball to partner 10 tosses each (20 squats each)
- Side Twist Toss with partner, 10 each side each person
- Sit up partner toss 30x (15 tosses, 30 sit ups)
- V Ups with ball 20x
- Single Leg Bridge with ball 10x each side
- Rock and Roll Ups (start on butt, feet on ground, knees bent, move to standing)
- MedBall Supermans 10-15x
- 15-20 push ups with ball push side to side or 10 push ups w/hands on ball
- 1 lap barefoot on green
- 20m forward on toes
- 20m backwards on toes
- 20m forward on heels
- 20m backwards on heels
- 20m forward on inside of foot
- 20m backwards on inside of foot
- 20m forward on outside of foot
- 20m backwards on outside of foot
- Toe Squeezes 20x (pick up a pencil)
- Foam Roll and Stretch: calfs, front & side of hamstrings, quads, glutes, feet