Week 9

Knee to chest hug x 15 yds Walking calf stretch x 15 yds Walking lunges x 15 yds Walking lunges w/trunk twist x 15 yds High knees x 15 yds and back (in reverse) Butt kicks x 15 yds and back (in reverse) Quick skips x 15 yds and back Side shuffles x 15 yds and back Side shuffles w/side lunges x 15 yds Carioca x 25 yds and back Back pedaling x 15 yds and back Build-Ups with Decel x 40 yds x 2 (accelerate through 20 yds, fast for 10 yds, decel for 10 yds, walk back

1 Leg Lateral Hops x 2 x 10/leg Tuck Jumps w/Sprints x 2 x 5 (1 = 3 tuck jumps followed by a 5 m sprint) Forward Hop, Hop, Stick x 2 x 6 sticks/leg Falling starts x 6

2 x (200 on/100 off) @ 38s/40s 1 x 300 @ 58s 4 x 100 @ 100% for 30m/60% for 30m/100% for 40m  4 x 60 @ full speed

T Drill x 4 Scramble Ups x 8 Cross Drill x 3 x 6 (each cone reach is 1 rep) Disc pop-ups x 3 x 4