Build Your Base
1- 6 x 300 yard run (25 and back)
Rest: 1:2 – If it takes you 1 minute to run the 300, rest for 2 minutes
2- 5 x 300 yard shuttle run (5 back, 10 back, 15 back, 20 back, 25 back, repeat)
Rest: 1:2
Sharpen Your Speed
1 – Zig Zag Cones
Line up 5 cones about 15 yards apart at 45 degree angles from each other up a football field. Start at the bottom cone, sprint to the next cone. As you change directions, make sure to plant and change your direction with 1 step. Once you get to the top cone, jog back to the start and rest for 2 minutes. Repeat 5x
With the same zig zag pattern, sprint from the first cone to the second, jog to the third, sprint to the fourth, jog through the fifth, and then spring back to the start. Rest for 1 minute. Repeat 5x
2- Full Field 5 and Back
Starting at the endline of a football field, sprint to the 75 yard line. Touch the line, sprint back 5 yards, then sprint back through the 75. Jog to the end of the field, rest for 45s. Repeat 4x.
Starting at the endline of the field, sprint to the 25 yard line. Touch the line, sprint back 5 yards, then sprint back through the 25. Jog to the 50yard line, then sprint through the opposite 25 yard line, touch the line, sprint back 5 yards, sprint through the 25. Jog to the endline, rest for 45s. Repeat 4x.
Starting at the endline, sprint to the 10 yard line, touch the line, sprint back 5 yards, then sprint through the 10 yard line. Jog to the 20 yard line, then sprint through the 30 yard line. Touch the line, sprint back 5 yards, turn and sprint back through the 30. Repeat this pattern to the other side of the football field. Rest for 45s. Repeat 6x.
Stickwork: 1 Minute Madness
Do each skill for 1 minute, as quickly as you can! Do not sacrifice form for speed!
L, R
Top Hand L, R
Back of the stick quick sticks L, R
Catch, Switch, Throw
Throw, Switch, Catch
Draw Balls L, R (throw the ball at the ground so it bounces into the wall and gives you an arc. Grab the ball out of the air with your hand at the bottom of the stick)
Catch, Pull to 1 hand, Push back to original hand, throw L, R
Catch, throw offside L, R
Catch offside, throw strong L, R
BTB L, R
By: Lauren Schmidt