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)
Speed:
5 x 60m Swerve Sprints (Accelerate 20m swerve right around cone 5m off straight, accelerate another 20m swerve left around cone 5m off straight, accelerate 20m to the end)
20 x 20m Sprint with Ball in Two Hands. Leave every 45 seconds.
Ball Skills:
20 stationary passes to 5m left no spiral
20 stationary passes to 5m right no spiral
20 stationary passes to 8m left no spiral
20 stationary passes to 8m right no spiral
20 stationary passes to 12m left spiral
20 stationary passes to 12m right spiral
20 stationary passes to 8m left spiral
20 stationary passes to 8m right spiral
20 stationary passes to 18m left spiral
20 stationary passes to 18m right spiral
Stretch:
Calves, Hamstrings, Quads, Hip flexors, Glutes.
