Week 4

Workout 1: Straight Ahead Speed

Get Up Sprints

• 10 X 10 yard sprints (1:1)

• 9 X 20 yard sprints (1:1)

• 8 X 30 yard sprints (1:2)

• 4 X 200 yards sprints (1:3)

Workout 2: Change of Direction

• 60 yard shuttle (5 -10 -15) (1:3)

• 8 reps - 1 minute break – 8 reps

Workout 3: Volume

• 10 X 200 Yard Sprints (1:1)