DAY 1

Day 1 is a 1) ladder workout followed by 2) 2-3 agility drills, typically done with the team or pod or before a practice.

Agility Ladder Drills

Instructions

• Do a full warm-up with a dynamic portion and simple ladder exercises.
• Complete each exercise once all the way through the ladder and jog back to starting position; switch starting legs each rep (e.g. start with right foot, turn right, then turn left when starting with left foot).
• Always start slowly to learn proper technique, then increase to maximal speed after mastering motions.
• Use quick, purposeful steps, putting force into the ground and minimizing ground contact time. Keep the chest over or slightly ahead of the feet at all times.
• For a challenge try looking up instead of at your feet, or go backwards instead of forwards.

Complete x 4 reps of each exercise, alternating starting legs; rest in x 10-30’’ between reps, or complete drills in groups of 3 or 4.

Ladder Stride Run

• Start facing an agility ladder forwards.
• Run through the ladder as fast as possible, touching one foot down per rung.
• Emphasize upright posture, and proper arm and leg mechanics.
• Switch starting legs each rep.

PRO TIP: Use the arms held by the sides at 90 degrees to balance and help put force into the ground.  Arms should move with the legs as in running.

Ladder Speed Run

• Start facing an agility ladder forwards.
• Run through the ladder, touching BOTH feet in each rung.
• Emphasize lifting the knee high and quick ground contacts.
• Use proper arm motion and upright posture.

In-Out Shuffle (Forwards)

(Not Shown in Picture)

• Start facing an agility ladder forwards (not shown in picture).
• Step with one foot at a time into the first rung, then step OUTSIDE the next rung with both feet.
• Continue alternating inside the rung/outside the rung with both feet.

In-Out Shuffle (Lateral)

• Start facing an agility ladder sideways on your right (as shown in picture).
• Step into the first rung with the right foot and then the left foot, then immediately back out behind the next rung.
• Step into the rung you just stepped outside of, and continue down the ladder sideways, alternating both feet out and both feet in each rung.

Agility Drills

Instructions

• Complete workouts after a general & dynamic warm-up.
• Set up cones for each drill.
• Complete sets and reps as indicated, staying low during transitions.
• Rest x ~3-5’ (minutes) between sets.

* Set up 3 cones 5 yards apart

Complete x 4 reps in each direction

Work x 5'': Rest x 25’’

Extra 60'' rest after 4

Drill #1: 20-yard shuttle

1. Start in a 2-point stance (low, athletic position) at the middle cone as shown for set #1, facing the line of cones (one cone on the right, one on your left).
2. Use a crossover step with the left foot and turn right and sprint to the cone x 5 yards.
3. Turn AT the cone and sprint back through the starting cone x 10 yards.
4. Turn and sprint through the starting cone x 5 yards = END.

*On each turn, face the line of cones with the hips and plant the outside foot on the line. Turn completely 180 degrees in 1 step. Touch the line each turn.

*Set up 4 cones in a “T” Shape with 10 yards as the base and 5 yards on each side of the base to make the “T”

Complete x 3 reps each direction

Work x 10'': Rest x 40'

Extra 90'' rest after 3

Drill #2: 30-yard T-Drill

1. Start at the bottom cone, sprint to the top cone
2. Side shuffle to the right x 5 yards
3. Side shuffle to the left x 10 yards (past the intersection)
4. Side shuffle right to the middle cone
5. Backpedal to the starting cone

*Focus on a low body position and quick, smooth transitions. Anticipate each change of direction and decelerate with as much force as you accelerated to get up to speed. Make each change of direction AT the cone as much as possible, keeping arms held firmly at 90 degrees at all times.

*Set up 3 cones, 5 yards apart in a straight line

Complete x 3 reps in each direction (make all turns in one direction each rep)

Work x 5'': Rest x 25

Extra 60'' rest after 4’

Drill #3: 40-yard shuttle

1. Sprint x 5 yards to the first cone, and make a sharp cut
2. Sprint x 5 yards back to the starting cone
3. Sprint x 10 yards to the 2nd cone
4. Sprint x 10 yards back to the starting cone,
5. Sprint x 5 yards to the 1st cone
6. Sprint x 5 yards back to the starting cone

*NOTE: Make a sharp cut AT the cone for each change of direction, staying low and with the hips perpendicular to the cones during the turn, then turn in one step to sprint back to the next cone (this drill is basically a suicide, but focus on the turns and hard deceleration)

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DAY 2

Speed III & Conditioning I

Instructions

• Day 2 workouts are Speed III (with strength and power components), and conditioning workouts on your own.
• For Speed III workouts, set up cones at 20, 40, 60, 80, and 100 yards
  • Complete exercises down and back x 20 yards unless otherwise indicated.
  • Complete 2 sets of exercises unless when combined with an agility or power, or conditioning workout (do only 1 set)
  • Rest ~10-20’’ between exercises
  • Rest ~2-3 minutes between sets
• For Conditioning workouts, set out cones at the distances indicated, with a designated starting line.
  • Sprint the distance all the way through the line and come to a complete stop.
  • Keep good posture while running, drive knees and accelerate through the end.
  • Rest as instructed, regulate breathing through abdomen and focus on recovery.

If necessary, intervals of equal intensity and time may also be done on a bike, rower, elliptical, swimming, running, or any other approved cardiovascular activity.

SPEED III Workout

1. Acceleration marches in Push-up position

2. 4 x 4s

3. Gears (no video)

4. 1-2-3 Jumps x 10 (E.g. x 5 out, x 5 back, alternate legs)

5. Run-run-bound

6. Ins and Outs (no video)

7. Single-leg Bounding

8. Galloping

9. Skips for distance

10. Skips for height

Gears:

• Set up 5 cones in a line at 20 yards apart
• Run a varying speeds between the 5 cones, learning to accelerate and shift between speeds (gears)
• For example, think of speed as 5 gears, 5th gear being the fastest, and change gears at each cone in a pre-determined order by the coach, captain, or workout participant.
• Change the order of the gears to any order you wish, and repeat on the way back to start.
• Down and back=1 rep (E.g. 2-4-5-1 on way down, 3-5-1-4 on way back)

Ins & Outs:

• Space out 5 cones in a line at 20 yards apart
• In the distance spanning the first 2 cones (40 yards), accelerate to submaximal speed
• At cone 3, try to break speed record
• At cone 4, reduce intensity, but maintain frequency
• Jog back to the starting line

CONDITIONING I

*Set up cones at 0, 100, and 120 yards.

Set #1:

• Sprint x 100 yards
• x 6 reps
• Rest x 60’’ b/n reps
• Rest an extra 60’’ after 3

Set #2:

• Sprint x 120 yards
• Jog back to starting position in 30’’
• Rest x 30’’
• x 3 reps total

Rest 5’ between sets

Suggested Times (for conditioning and speed endurance, not absolute speed):

• 80s (~8-10 sec)
• 100s (~12-14 sec)
• 120s (~15-20 sec)