Starts: 4:00pm
Ends: 5:30pm
AGILITY & SPEED
Agility Ladder Drills (x 2 each pattern)
High Knees Run, Forward In-out, Right Lateral In-Out, Left Lateral In-Out, Icky Shuffle
Agilities 2x
- X Pattern
- WW Patten
- Slalom Off-Set
- Slalom Straight
Speed Endurance (Full recovery between sets)
5 x 300 – each rep in 45 sec (1:30 min rest)
5 x 150 – each rep in 20 sec (:30 sec rest)
5 x 5-10-15-20-25 progressions – each rep at 100% effort (1:30 min rest)