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Performance HUB
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Mobility
Speed and Power
Junior
Weeks 1-4
Session 1 & 2
1.1 Warm up
1.1 Sprint Technique Position Drills
1.1 Speed X Sprint Technique Drills
1.1 Speed X BW Strength
Weeks 5-8
2.1 Warm up
2.1 Speed X Sprint Technique Drills
2.1 Speed X BW Strength
Weeks 9-12
3.1 Warm Up
3.1 Sprint Technique Position Drills
3.1 Sprint Technique Drills
3.1 Sprint Game
Senior
Weeks 1-4
Session 1
1.1 Warm up
1.1 Sprint Technique Position Drills
1.1 Speed X Sprint Technique Drills
1.1 Speed X BW Strength
Session 2
1.2 Preparation
1.2 Strength
1.2 Athletic
1.2 Bulletproof
1.2 Team Challenge
1.2 Mobility
Gym Program Wks 1-4
Week 5-8
Session 1
2.1 Warm up
2.1 Speed X Sprint Technique Drills
2.1 Speed X BW Strength
Session 2
2.2 Preparation
2.2 Strength
2.2 Athletic
2.2 Bulletproof
2.2 Team Challenge and Mobility
Weeks 9-12
Session 1
3.1 Warm Up
3.1 Sprint Technique Position Drills
3.1 Sprint Technique Drills
3.1 Sprint Game
Session 2
3.2 Preparation
3.2 Athletic
3.2 Strength
3.2 Bulletproof
3.2 Mobility
Performance HUB
Home
Mobility
Speed and Power
Junior
Weeks 1-4
Session 1 & 2
1.1 Warm up
1.1 Sprint Technique Position Drills
1.1 Speed X Sprint Technique Drills
1.1 Speed X BW Strength
Weeks 5-8
2.1 Warm up
2.1 Speed X Sprint Technique Drills
2.1 Speed X BW Strength
Weeks 9-12
3.1 Warm Up
3.1 Sprint Technique Position Drills
3.1 Sprint Technique Drills
3.1 Sprint Game
Senior
Weeks 1-4
Session 1
1.1 Warm up
1.1 Sprint Technique Position Drills
1.1 Speed X Sprint Technique Drills
1.1 Speed X BW Strength
Session 2
1.2 Preparation
1.2 Strength
1.2 Athletic
1.2 Bulletproof
1.2 Team Challenge
1.2 Mobility
Gym Program Wks 1-4
Week 5-8
Session 1
2.1 Warm up
2.1 Speed X Sprint Technique Drills
2.1 Speed X BW Strength
Session 2
2.2 Preparation
2.2 Strength
2.2 Athletic
2.2 Bulletproof
2.2 Team Challenge and Mobility
Weeks 9-12
Session 1
3.1 Warm Up
3.1 Sprint Technique Position Drills
3.1 Sprint Technique Drills
3.1 Sprint Game
Session 2
3.2 Preparation
3.2 Athletic
3.2 Strength
3.2 Bulletproof
3.2 Mobility
More
Home
Mobility
Speed and Power
Junior
Weeks 1-4
Session 1 & 2
1.1 Warm up
1.1 Sprint Technique Position Drills
1.1 Speed X Sprint Technique Drills
1.1 Speed X BW Strength
Weeks 5-8
2.1 Warm up
2.1 Speed X Sprint Technique Drills
2.1 Speed X BW Strength
Weeks 9-12
3.1 Warm Up
3.1 Sprint Technique Position Drills
3.1 Sprint Technique Drills
3.1 Sprint Game
Senior
Weeks 1-4
Session 1
1.1 Warm up
1.1 Sprint Technique Position Drills
1.1 Speed X Sprint Technique Drills
1.1 Speed X BW Strength
Session 2
1.2 Preparation
1.2 Strength
1.2 Athletic
1.2 Bulletproof
1.2 Team Challenge
1.2 Mobility
Gym Program Wks 1-4
Week 5-8
Session 1
2.1 Warm up
2.1 Speed X Sprint Technique Drills
2.1 Speed X BW Strength
Session 2
2.2 Preparation
2.2 Strength
2.2 Athletic
2.2 Bulletproof
2.2 Team Challenge and Mobility
Weeks 9-12
Session 1
3.1 Warm Up
3.1 Sprint Technique Position Drills
3.1 Sprint Technique Drills
3.1 Sprint Game
Session 2
3.2 Preparation
3.2 Athletic
3.2 Strength
3.2 Bulletproof
3.2 Mobility
Mobility (3-5 mins)
Pigeon/Piriformis Stretch
90 secs each side
90/90 Transfer
10 reps
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