Week 7

Workout 1: Straight Ahead Speed

Jump Start

• 12 X 10 yard Sprints (1:1) Jump Start

• 12 X 20 yard Sprints (1:1)

• 8 X 100 yard Sprints (1:3)

• 400 yard shuttle (20 back – 40 back – 60 back –80 back)

Workout 2: Change of Direction

• T drill (30 yard shuffle) (sprint, shuffle, shuffle,pack pedal) (1:2)

• 10 X reps - 1 minute break – 10 reps

Workout 3: Volume

• 18 X 100 yard sprints (1:1)