Warm up jog, drills, hurdle mobility
Lunges: 4 x 20m
Gate Marches: 2 sets of 3/5/7 count
Tuck Jumps: 4 sets of 5
Stairs (27 of them): 3×1 at a time, 3×2 at a time, 3×3 at a time
Hill runs: 2 sets of 100-100-100-50-50, walk back recovery, 6-8′ between sets
Acceleration ladders x 4 from blocks
Med ball circuit, abs, and back
This is the workout that was rained out thursday. I got stuck at work yesterday, so that became a rest day.
First meet of the season is one week away!