If you completed “Murph” yesterday, make sure you do a long warm-up before beginning the speed and agility today. You will probably be sore and if you don’t feel ass explosive as normal that is alright. This is the benefit of the offseason.
Set-up cones 15m apart and complete the following running drills between. Each exercise is to be completed for 4 times (ie up and back twice).
1. Power Skips
3. High Skips
4. Reverse Lunges
5. High Knees
7. Butt kickers
8. Sumo Lunges
10. Falling sprint
1. Side to side jumping over a line. 3 (sets) x 20 (reps) there and back with 1 minute rest. Keep your feet together and use your ankles to drive across the line.
2. Backward run acceleration for 10m then spin and sprint forward 20m. 6 (reps) with a walk back recovery. Make sure that you alternate turning to your left and right.
3. Set up a square 15m x 15m and number the corners 1-4. Start on your hands and knees in the middle of the square, on your partners call get up and sprint to the cone that is called out. Alternate turns and complete 10 repetitions each.
1. Acceleration/Deceleration runs. Complete 5 reps with 2 minutes rest. Accelerate for 20m, decelerate to a cruise for 20m, accelerate for 20m and decelerate for 20m.
Jog 800m slowly and then complete the following stretches for 30-60 seconds each. Calves, achilles, lying hamstring, lying quad, kneeling hip flexor, pigeon and iron cross.