Warm Up
- 3-5 minute jog
- Jumping Jacks x 10
- Zombie Squat With Reach Through x 10
- Front leg swings x 10 per leg
- Lateral leg swings x 10 per leg
- Arm circles x 10 (small to large) in each direction, per arm
- Walk out push ups x 10
- A-Skips x 20m (and back)
- Carioca x 20m (and back)
- Backpedal x 20m (and back)
- Skater Bounding x 20m (and back)
Interval Run
2 sets: 5 x 60 meters runs
- 60m run at 75%, Rest 45-75s (walk back to start), Repeat 5 times
- Rest 3-5 minutes between sets.
- 60m run at 75%, Rest 45-75s (walk back to start), Repeat 5 times
Speed Training
- 3 Broad jumps into 15m sprint, Rest 60s, Repeat 2 times
- 3 maximum vertical jumps into 15m sprint, Rest 60s, Repeat 2 times
- 5m / 10m / 15m Shuttle run, Rest 60s, Repeat 2 times