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
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)
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
Speed Endurance (Full recovery between sets)
8 x 200 – each rep in 30 sec (1:00 min rest)
10 x 100 – each rep in 15 sec (:30 sec rest)
10 x 50 – each rep in 7 sec (walk back to starting line)
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
Speed Endurance (Full recovery between sets)
2 x 600-400-300-200-100 – each rep at 90% effort (1:00 min rest)