MOBILITY/ACTIVATION

Pick ONE Pre-Training Movement Prep Sequence To Complete

Option 1

  • Prone flat/raised belly breaths x 10 ea
  • Single leg glute bridge x 10 e/s
  • Prone Y-W x 10
  • Hip flexor pulses x 10 e/s
  • 90-90 reach thru x 6 e/s
  • Cat-camel x 8
  • Lateral rocks x 6 e/s
  • World’s greatest stretch x 5 e/s
  • Knee hug + arabesque x 5 e/s
  • Skipping / Lateral skip / High knee skip x 30 ea

Option 2

  • Bretzel x 5 breaths e/s
  • 90-90 reach thru x 5 e/s
  • Hip flexor pulses x 10 e/s
  • Double leg glute bridge hold x 30″
  • Supine neural glide/floss x 10 e/s
  • Supine side to side x 5 e/s
  • Prone scorpions x 5 e/s
  • Assisted back ext x 5

RUNNING PREPARATION

Complete Prescribed Running Prep Sequence

Basic Running Prep

  • Jog return – Sprinter Lunge x 10m
  • Jog return – A-March x 10m
  • Lateral shuffle return – A-Skip x 10m
  • Lateral shuffle return -Ankle Dribble x 20m
  • Backward jog return -Ankle/Calf dribble x 20m
  • Backward jog return -Ankle/Calf/Knee dribble x 20m
  • Complete 2x sets of each before moving to the next

T1 Drills

  • Calf pump x 10m
  • Lateral shuffle return x 10m-Pogo forwards x 10m
  • Lateral shuffle return x 10m-Pogo backwards x 10m
  • Carioca return x 10m-Split Pogo x 10m
  • Carioca return x 10m-A skip x 10m
  • Backward jog return x 10m-Ankle dribble x 10m
  • Jog return-Ankle –Calf dribble x 20m
  • Jog return-Ankle –Calf –Knee dribble x 30m
  • Jog return-Dribble Transition (speed focus x 30m
  • Jog return-Build up strides 3 x 40m (60-70-80%)
  • 30-40m Build up Flying 10m Sprint + Decel (x2)

T2 Drills

  • Knee hug + Lunge and twist x 10m
  • Hip openers return x 10m-Arabesque x 10m
  • Carioca return x 10m-Sprinter lunge x 10m
  • Carioca return x 10m -A skip x 10m
  • Backward jog return x 10m – Single exch. x 10m
  • Lateral shuffle return x 10m-Triple exch. x 10m
  • Lateral shuffle return x 10m-Continuous exch. x 10m
  • Jog return x 10m-2 x 10m Accelerations
  • Walk return-2 x 20m Accelerations
  • Walk return-2 x 30m Accelerations

CHANGE OF DIRECTION

Complete Prescribed C.O.D. Drill(s)

C.O.D. 1

  • Setup Cones/Markers with 5m between each
  • Complete first rep with all left hand turns
  • Rest 30″
  • Complete second rep with all right hand turns
  • Rest 30″
  • Repeat for designated sets

C.O.D. 2a

  • Setup 2x parallel lines of 4x cones with 5m b/w each
  • You must remain facing one direction during the drill
  • Keep feet moving with small steps and start with…
  • Forward run
  • Diagonal backwards/right run
  • Forward run
  • Lateral right shuffle
  • Backward run
  • Diagonal forward/right
  • Backward run
  • Rest 30-45″ then reverse the direction
  • Repeat for designated sets

C.O.D. 2b 

  • Setup 2x parallel lines of 4x cones with 5m b/w each
  • Lateral shuffle left to hit cone
  • Diagonal forward right run to hit cone
  • Repeat x4 reps to hit last cone
  • Take 45″ to walk return
  • Start at opposite cone and then
  • Lateral shuffle right to hit cone
  • Diagonal forward left run to hit cone
  • Repeat x4 reps to hit last cone
  • Take 45″ to walk return
  • Repeat for designated sets

C.O.D. 3

  • Setup Cones/Markers with 5m between each
  • Complete first rep with all left hand turns
  • Rest 30″
  • Complete second rep with all right hand turns
  • Rest 30″
  • Repeat for designated sets

C.O.D. 4

  • Setup 2x parallel lines of 4x cones with 5m b/w each
  • You must remain facing one direction during the drill
  • Keep feet moving with small steps and start with…
  • Forward run
  • Diagonal backwards/right run
  • Forward run
  • Lateral right shuffle
  • Backward run
  • Diagonal forward/right
  • Backward run
  • Rest 30-45″ then reverse the direction
  • Repeat for designated sets

C.O.D. 5

  • Setup 2x parallel lines of 4x cones with 5m b/w each
  • Lateral shuffle left to hit cone
  • Diagonal forward right run to hit cone
  • Repeat x4 reps to hit last cone
  • Take 45″ to walk return
  • Start at opposite cone and then
  • Lateral shuffle right to hit cone
  • Diagonal forward left run to hit cone
  • Repeat x4 reps to hit last cone
  • Take 45″ to walk return
  • Repeat for designated sets

‘No Cones’ Alternate C.O.D. (x3 e/s)

Goal Post C.O.D. 1

Goal Post C.O.D. 2

Goal Post C.O.D. 3

RUN THROUGHS (TIMED)

Complete Prescribed Distance/Time/Reps

Run Throughs (RTs)

  • Setup 4x cones w prescribed distance between
  • Example 1: (15:30:15) means 15m, 30m, 15m
  • Example 2: (10:20:10) means 10m, 20m, 10m
  • First number represents distance you have to accelerate
  • Second number represents distance you hold a set pace
  • Third number represents distance you have to decelerate
  • Time prescribed is the time to complete the middle distance
  • Example: (15:30:15)@4.6 means complete 30m in 4.6 seconds

ACCELERATION/DECELERATION

Complete Prescribed Sets

Accel/Decel

  • Setup 7x cones w alternating gaps as per prescription
  • Example: 15/10 means 15m/10m/15m/10m/15/10m gaps
  • Example: 10/5 means 10m/5m/10m/5m/10/5m gaps
  • When you hit second cone, decelerate to following cone
  • Then you will accelerate to the following cone
  • Repeat this process until you’ve passed all the cones
  • Slow walk back to start and rest additional 45″
  • Repeat for designated sets