Line Jumps
15 seconds on then 15-30 seconds rest for each (repeat 2 times):
Forward and back (two feet)
Side to side (two feet)
Criss-cross (two feet)
Step forward and back (each foot first)
Single leg forward and back (each foot)
Single leg side to side (each foot)
Focus on bending your knees and staying low so your torso stays around the same height
10-20-30 Drill
Sprint 10 yd out and back, then 20 yd out and back, then 30 yd out and back. Rest for 60 seconds. (Repeat 5 times)
Setup: 5 cones in a plus shape
Starting at the middle cone:
Sprint forward then backpedal back to the center
Turn to the right then repeat with the remaining 3 cones
Complete 10 times
Complete each for 30 seconds. Rest for 30 seconds between each
Basic Bounce
Boxer Skip
Off Step
Heel Taps
Run in Place
A-Skip
Scissor
Jack Feet (Side Straddle)
10-Back-100 Drill
Sprint 10 yd, backpedal 10 yd, then sprint 100 yd. Walk back to start as rest. (Repeat 5 times)
3 times through the ladder for each
Both Feet In
In, In, Out, Out
Scissor
Both Feet In Lateral (facing both directions)
Shuffle
Skater Jump Progression (Vertical Focus)
Focus on vertical (high) jumps. Complete 10 each leg:
Vertical skater jump then quick foot switch
Vertical skater jump with hold
Vertical skater jump then quick return
5x5x20 Drill
Lateral shuffle 5 yd out and back 5 times then sprint 20 yd out and back. Rest for 30 seconds. (Repeat 5 times)
Setup: 4 cones in a 5 yd wide and 10 yd long rectangle. 4 additional cones splitting the rectangle in half lengthwise (hotdog style).
Starting at a corner cone to the left of the midline:
Sprint around at the other end
Sprint around the middle cone on the starting end
Slalom through the middle cones, around the far side, and back around the first middle cone
Sprint around the far cone on the right side
Sprint through the final cone
Complete 5 times with 30 seconds rest in between.
Vertical Plyometrics
Complete each for 15-20 yards out and back:
10-Walk-20-Walk-30-Walk Drill
Sprint 10 yd and walk back, sprint 20 yd and walk back, then sprint 30 yd and walk back. Rest 30 seconds. (Repeat 4 times)
Setup: 5 cones in a star shape with a 6th cone in the center. Each outside cone should be about 5 yards from the center cone.
Starting at the center cone and always facing the top of the star, move to each outside cone then back to the center:
Run forward to the first cone then backpedal to the center
Shuffle to the right cone then back to the center
Crossover run to the back right cone then back to the center
Crossover run to the back left cone then back to the center
Shuffle to the left cone then back to the center
Complete this progression 10 times.
Note: If you have a workout partner, they can give you directions of which cones to move to rather than going in order.
Setup: 6 cones in a line about 1 yard apart.
Starting to the outside of one of the end cones, shuffle sideways through the cones with both feet stepping in the open spaces. Complete 3-4 changes of direction then rest. (Repeat 5 times)
Note: If you have a workout partner, they can tell you when to change direction rather than going completely through the line each time.
Jog 25 yards, sprint 50 yards, then jog 25 yards. Rest 30 seconds. (Repeat 8 times)
Setup: 5 cones in a zig-zag about 10 yards apart then another 4 cones continuing the zig-zag but only 5 yards apart
Starting at the outside cone on the longer zig-zag end, sprint to the second cone, backpedal a couple steps then crossover run to the third cone. Repeat for the remaining cones then rest for 30 seconds. (Repeat 10 times)
Complete each for 30 seconds. Rest for 30 seconds between each
Basic Bounce
Boxer Skip
Off Step
Heel Taps
Run in Place
A-Skip
Scissor
Jack Feet (Side Straddle)
Full Field Sprints
Sprint 100 yd out and back. Rest for 1 minute. (Repeat 5 times)
Setup: 4 cones in a T shape with each cone about 5 yards apart.
Start at the bottom of the T, run up to the middle cone, shuffle to the left, run to the far right cone, then run back to the far left cone. Repeat but with a shuffle to the right.
Skater Jump Progression (Broad Focus)
Focus on broad (wide) jumps. Complete 10 each leg:
Vertical skater jump then quick foot switch
Broad skater jump then quick return
Quick skater jump then return with long rotation broad landing
Sprint Pyramid (5s Ladder)
1 Rep = One 30 yard out and back sprint
Complete:
1 rep then rest for 15 seconds
2 reps then rest for 30 seconds
3 reps then rest for 45 seconds
4 reps then rest for 1 minute
5 reps then rest for 1:15 minutes
4 reps then rest for 1 minute
3 reps then rest for 45 seconds
2 reps then rest for 30 seconds
1 rep then rest for 15 seconds
You could also complete this with a partner where one partner is sprinting while the other is resting.
Setup: 5 cones in a plus shape
Starting at the middle cone:
Sprint forward then backpedal back to the center
Shuffle to the right cone then left back to the center
Backpedal then sprint back to the center
Shuffle to the left cone then right back to the center
Complete 10 times
Definitions:
Sprint = Max effort
Run = Moderate to high effort
Jog = Slow, conversational pace
Recover = Jog or Walk
Sprint 0:15 then Jog 1:45. Repeat for 10-12 mins.
Run for 3:00 then Recover 1:00. Repeat for 15 mins
Run for 3:00 then Recover 3:00.
Run for 2:00 then Recover 2:00.
Run for 1:00 then Recover 1:00.
Run for 1:00 then Recover 1:00.
Run for 2:00 then Recover 2:00
Run for 3:00 then Recover 3:00.
Run for 2:00 then Recover 2:00.
Run for 1:00 then Recover 1:00.
Complete a progression run set, rest 2 minutes, then complete a second progression run set
Progression Run Set:
1st minute: Walk
2nd minute: slow jog
3rd minute: moderate
4th minute: run
5th minute: sprint
The important part of this run is an increase in speed, so make sure to start off very slow so that you can give it your all the whole time!
Run half gasser, rest 30 seconds, run full gasser, rest 1 minute, then run half gasser (Repeat 3 times)
Half Gasser = 100 yd down and back sprint
Full Gasser = Two 100 yd down and back sprints
Run for 20 minutes (going for time not distance)