DAY1:

• Start with the following 4 Running Exercises
  • Running Exercise #1 (150yds x 3= 450) 6x25yards non-stop, touch line with outside foot and kick off outside foot return to start.  Down and back = 1, all 6 continuous.
    • Do 3 x’s with 30 second break in between

• • Running Exercise #2 (110yds x 3 = 330yds) 5-10-15-10-15:  run 5 yards, touch line with outside foot and kick off outside foot to return to start, then 10 yards down and back, 15 yards down and back, 10 yards down and back and then finally 5 – continuous.
    • Do 3 x’s with 30 second break in between.

• • Running Exercise #3 (38 yards x 2 = 76yds) 3-4-5-4-3 “Crows Foot”. Set center starting cone, then pan out the 5 other cones, toward the right 3 yards —fanning left, 4 yard, center fan 5 yards, wrapping around left 4 yards, then 3 yards. Touch with outside hand and kick off outside foot to return to center start cone each cone.  Do this continuous.
    • Do 2 x’s with 15 second break in between.
    • 

• • Running Exercise #4 (150 yards x 2 = 300yds).  Set square box of cones in the middle of 25 yards, complete 3x25s (there and back is one).  When you get the middle cone do an exercise.  First there and back – 5 pushups (total 10 – 5 there, 5 back), 2^nd there and back 10 high jumping jacks (20 total), 3^rd time 5 burpees (10 total) (see off season workout video).
    • Do 2 x’s with 20 second break in between.

•  Get water and next do agility/footwork
  • Fast feet drills you like, plyos, etc. (5-10 minutes)

OR

• • Ladder Agility – do all 10 Ladder Drills
    • More important to do it right than to rush and do them wrong.
    • Maintain balance by keeping weight over toes.
    • Focus on body control.
    • Do each 3 x’s.
    • If you don’t have a ladder you can use tree sticks, use duct tape or chalk or other objects and space. Ladder should be 15 feet long with 18inches between each stick/line.  (do it yourself agility ladder https://www.instructables.com/id/Agility-Ladder-free-and-easy/#:~:text=A%20standard%20agility%20ladder%20is,apart%20(center%20to%20center)

1. LD1 – “One Step Forward” one foot at a time in each box as you go down the ladder.  Stay on the balls of your feet, heels should never touch the ground. https://www.youtube.com/watch?v=zvLHjcgDIq4&list=PLs40JY-_kVgbelr1ebNvqlknOjTJo3FGi&index=16&t=0s
2. LD2 – “Two Step Forward” start with moving one foot in box and then instead of opposite foot going into the next box step into the same box, so two feet are in the box at the same time.  Continue moving through the ladder. Down and back equals one.
3. LD3 – “Side Step” start lateral to the ladder and move laterally down the ladder by starting with inside foot in first box, as you move your outside foot in same box move inside foot to next box. Make sure you are pushing off outside foot.  Down and back equals one. https://www.youtube.com/watch?v=K1PwgPbm_LY
4. LD4 – “Straddle Hops”- hopping down the ladder alternating feet from inside the box to outside the ladder each box. Pump arms with feet, remain low don’t hop. Down and back equals one. https://www.youtube.com/watch?v=UpvZw9kAr9I
5. LD5 – “Bunny Hops” – remain low, bent at knee and pump arms.  With both feet together hop into each box down the ladder.  Down and back equals 1.
6. LD6 – “One Leg Bunny Hops” Same as above but down on left leg/foot hopping into each box, back hopping with right leg/foot in each box. Down and back equals 1.
7. LD7 – “ Sideways In and Outs” Start perpendicular to ladder (move lateral sideways down) start with one foot in ladder, then outside foot and step forward into box, then inside foot outside of box, then outside foot out of the back and repeat down the ladder.   (in – in, out – out) https://www.youtube.com/watch?v=sAf2UkhSJ_Y
8. LD8 – “Ali Shuffle” start the same way as in and outs, start with inside foot inside box and outside foot out of box, alternate back and forth (in – out, in – out) down ladder.  Down and back equals one. https://www.youtube.com/watch?v=_Tc751vW_lM
9. LD9 – “Riverdance” Start with inside foot inside ladder bringing outside foot behind foot to other side of ladder (not going inside the ladder), then bring inside foot outside of ladder (both feet are now outside the ladder).  Next box step with inside foot inside back, bring outside foot behind to other side of foot.  Continue down the ladder. Down and back equals. https://www.youtube.com/watch?v=FbHmU6qHF6Q
10. LD10 – Icky Shuffle” – same as above but bring both feet inside ladder then outside (2 feet each box) down the ladder.  Down and back equals one. ttps://www.youtube.com/watch?v=aw-b-HLU5ZQ

• Cool Down – do a 10 minute moderate run. Finish with stretching.

 

Day 3:

Choose a run of your choice, could just be a 30 minute moderate run. Start with a 5-10 minute warm up (agilities/plyos/stretching)

 

Day 4:

Start with 10 warm up run, stretch if needed.

Alternate sprints of your choice, add hills if you have them. 20 minutes total of sprints/hills

Fish with 10 minute cool down. Stretch if needed

 

Alternate Day 4 is to start with 5-10 warm up (agilities/plyos/stretching) then do a 20 minute fartlek run (alternate intensity, run – sprint – walk – repeat).

Finish with 5 minute cool down