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. 
• When doing workouts together, always do agility ladder first, followed by agility drills, then speed exercises, and conditioning last to preserve fast-twitch muscle tissue.

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.

Zig-Zag Crossover Shuffle

• Start in a two-point stance facing the ladder, with both feet to the left of the first square.
• Perform a crossover step with the left foot in front of the right foot to the first square.
• Bring the right leg behind the left leg to the right side of the second square, and bring the left foot to meet the right foot (both feet outside the square).
• Crossover with the right leg in front of the left to inside the second square.
• Bring the left leg behind the right leg to the left side of the third square and bring the right foot to meet it outside the square.
• Continue with crossover pattern down the ladder.

One-leg Hop

• Hop through the agility ladder with one foot in every square.
• Stay on the ball of the foot looking straight ahead, and emphasize minimizing ground contact.

Snake Jumps

• Start in a two-point stance, straddling one side of the ladder facing forwards.
• Keeping both feet together, perform a series of quarter-turn jumps.
• Do a hop with a right turn on both feet and straddle the first rung (facing sideways now the ladder to the left).
• Do a hop with a left turn to straddle the right side of the ladder facing forwards.
• Do a hop with another left turn to straddle the next rung facing sideways (ladder to your right now).
• Continue the quarter-turn hopping jumps through the end of the ladder.

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.

*Place 2 cones in a diagonal pattern, 5 yards apart (start on bottom left).

x 2 reps each direction

Work x 10'': Rest x 40''

Extra 60'' rest after 3

Drill #1: Figure 8s

1. Position 2 cones 10 yards apart (referred to as ‘starting cone’ and ’10-yard cone’)
2. Start in a two-point stance on the left of the starting cone
3. Sprint to the RIGHT of the opposing cone and circle around it counterclockwise to the left (Turn #1), with the inside hand (left) on the ground in acceleration position
4. Keep the hand on the ground until the feet have turned the hips all the way facing the opposing cone
5. Then run to the left of starting cone and turn right around it (Turn #2), then run back to the left of the 10-yard cone and turn left around it (Turn #3), for 3 total turns
6. Alternate starting directions.

*Set up a box of cones 10 yards apart, cones labeled clockwise 1-4 starting on the bottom left

x 2 reps each direction

Work x 12’’: Rest x 45’’

Extra 45’’ rest after 3

Drill #2: X-Pattern Multi-skill

1. Start at cone #1 (bottom left) and sprint forward 10 yards to the cone #2
2. Plant with the outside foot AT (before) the cone and sprint diagonally to cone #4
3. Plant AT (before) the cone on the outside foot, and backpedal to cone #3
4. Plant the outside foot AFTER the cone (go AROUND the cone) with a definitive drop step, and sprint forward across the square diagonally to the starting cone – END

*Set up cones at 0, 5, 10, and 15 yards along a straight line.

x 2 reps each side

Work x 10’’; Rest x 40’’

Drill #3: 60-yard shuttle

• Start at the first cone, sprint x 5 yards and back (10 yards)
• Sprint x 10 yards and back (20 yards)
• Sprint x 15 yards and back (30 yards)

=60 yards

*Make sharp cuts with the feet shoulder width apart, hips turned perpendicular to the line, and a slight shin angle

*Plant off the outside foot AT the line, and drive the knee up to put more force into the ground and accelerate out of each cut.

*Decelerate as hard as you accelerated to change directions. Keep the chest over the feet during turns, and turn 180 degrees in 1 step.

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DAY 2

Instructions

• 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.
• Sprint the first interval (e.g. 60 yards in ~10 seconds), then rest 50’’, repeat, then sprint x 2 reps of 80s, etc. The goal is to feel as fast on the last sprint as the first.
• Keep good posture while running, drive knees and accelerate through the end.
• Rest as instructed, regulate breathing and focus on recovery.
• Wear cleats if possible, and do a general and specific warm-up if not already warm from another workout.
• 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.

CONDITIONING II

*Set up cones at 0, 70, and 80 yards.

• 4 x 40
• 2 x 50
• 1 x 70
• 3-minute break
• 2 x 50
• 4 x 40
• Rest is rest of minute
• x 2 sets

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

• 40s (~8 sec)
• 50s (~9 sec)
• 70s (~12 sec)