Another speed, agility and quickness day. On these days, I try not to use specialized equipment such as hurdles or speed ladders. However, I expect that you have some access to cones. If you don’t then make them out of plastic bottles filled with sand and spray painted.
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. Place 8 cones in a square that is 20m x 20m with a cone in the middle. Start in a corner and run to the cone in the middle, sprint to the cone on the left of the corner where you started then run back to the middle, repeat by continuing to run to the next cone in the square until you have touched all outer cones. Rest for 2-3 minutes and repeat 4 times to the left and 4 times to the right.
2. Standing broad jump. 5 (sets) x 4 (reps). Jump as far as possible with a two foot take-off and a two foot landing. As soon as you land you need to absorb the landing and rebound immediately into your next broad jump. This means that you need to land with your feet in the jumping/power position.
Complete 3 x 60m sprints. Focus on leaning forward for the first half of each sprint before coming up tall for the second half of your sprint.
Jog for 400m then stretch your legs, hips and lower back.