If you have started pre-season then complete this session before training, if not then complete the session and follow-up with 5 x 300m runs starting every 3 minutes.
Warm-Up: Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
1. Ladder Work:
Single foot, double feet, single foot skips, double foot skip, icky shuffle, full icky shuffle, slalom, boxer, double foot sideways, in & out double foot