First Session (usually Monday or Tuesday)

Warm up for 15 minutes with a range of movement drills and gradual increase in speed till you are at around 85% of top speed and are ready to go, say high knees, carioca, marching drills. You know what to do.

Ladder forward series:
One foot in each
Two feet in each
Ickey Shuffle
Backward Ickey Shuffle
Two in and Two out
Side reach left
Side reach right

Plyos - single hurdle jump and sprint 22m walk back recovery, increase height each rep if you can x 5, 5 x 22m bound then 28m sprint, repeat long jumps 22m then sprint out x 5

Assisted work with bungees - have a partner stretch out the cord he has a football, you sprint out with the assistance of the cord and receive a pass on an arc line to his left or right vary it each time, 4 each side.

Weights – 1A + 1B

In and Outs - sprint hard for 20m ease back for 10m sprint hard for 20m and then ease out for 10m repeat x 5

Weights – 2A + 2B

Flying 30's - build up over 22m and then hit top pace and hold through to the half way line walk through to the other end and repeat x 4

Weights – 3A + 3B