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)
1 x 800 – each rep in 2:20 sec
4 x 300 – each rep in 45 sec (1:30 min rest)
5 x 10-15-20-25-30 progression (like basketball suicides) – each rep at 100% (2:00 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)
3 x 400 – each rep in 65 sec (2:00 min rest)
6 x 200 – each rep in 30 sec (1:30 min rest)
8 x 100 – each rep in 30 sec (:30 sec 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 (max 5 min)
3 x 400 – each rep in 65 sec (2:30 min rest)
6 x 200 – each rep in 30 sec (2:00 min rest)
5 x 150 – each rep in 20 sec (1:30 min rest)