DAY 1

• Do a general warm-up for 2-5 minutes (e.g. light jog)
• Lightly stretch tight muscles x 2-3 seconds x 5 reps each (2-3 minutes)
• Do a dynamic or specific warm-up (e.g. body weight squats, lunges, squat jumps)
• Complete all exercises in order, completing all sets and reps of Set #1 before moving on to Set #2.
• Static stretch tight muscles after workout, x 20-30’’ each x 1-2 sets

Set #1:

1. 50 x Double Leg Forward/Back Line Jumps
2. 15 x Burpees
3. 15 x Alternating Leg Split Squat Jumps /leg
4. 10 x Push-up Jumps
5. 20 x Walking Lunges, Hands Overhead /leg
6. 16 x Push-up Openers

x 3 sets

Rest x 1-2’ between sets

Set #2:

1. 20 x Full Sit-ups, Hands Overhead
2. 20 x Assisted Double Leg Lift
3. 15 x Alternating Leg Bridge Marches /leg

x 3 sets

Rest x 0-30’’ between sets

DAY 2

• Set up an ultimate field (x 70 yards field proper, x 25 yard end zones, x 40 yards wide). Keep water close by.
• A ‘sprint’ is 85-100% of max speed; go at 100% effort (or max speed) for distances 40 yards or shorter (the short side of the field), go 90-95% for 60-100 yards (the long side), and 85-95% for 100-400 yards (2, 3, or 4 sides of the field).
• Rest x 2-3’ between sets.

Set #1

1. Sprint x 120 yards (long side only)
2. Walk to the other sideline
3. Rest x 60"
4. Repeat x 4 reps (2 laps)

Set #2:

1. Sprint x 2 sides (long side + short side)
2. Walk x 2 sides (rest about 90 seconds total)
3. x 2 reps (2 laps)

Set #3:

1. Repeat Set #1