Cones, a field, stairs, and a track…what else do you need?

Weather: 60 and clear

 

Warm-up

• 1 Lap
• Lunge / Slow slide approx. 70yds

 

Field Agility Work

• Cones setup in a stair-step pattern from the visitor sideline at the goal line to the 50yd line on the home sideline.
• Begin on the goal line -> alternate feet front and back moving laterally to the first cone
• Sprint to the 10yd line -> Shuffle to the next cone
• Sprint to the 20yd line -> High knees to the next cone
• Sprint to the 30yd line – > quick feet on both sides of the line to the next cone
• Sprint to the 40yd line -> backpedal to the next cone
• Sprint to the 50yd line -> Jog back to the starting positions
• Rinse and repeat 5 times

 

Field Agility Work

• Cone alley drill – cones setup in a zig-zag pattern between the goal line and 5yd line
• Moving laterally back and forth, sprint to the first cone, backpedal to the next cone and repeat until reaching the opposite sideline
• Rinse and repeat 5 times

 

Field Sprint Work

• Beginning on the goal line, sprint to the 10, jog to the 20, sprint to the 30, jog to the 40, and so on the length of the field
• Rinse and repeat 5 times

 

Track Agility Work

• 5 hurdles (lowest setting) setup approx. 3yd apart. Jump each hurdle, then jog back to the start
• Rinse and repeat 5 times

 

Stairs

• Beginning on the bottom of the home section of concrete stairs, run until time is called (approx. 10min)

 

Field Sprint Work

• Cones setup approx. 10yd apart sideline to sideline
• Alternate sprint and shuffle across the field
• Rinse and repeat 5 times

 

Cool down

• 1 lap at mosey speed

 

COT

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