We are running the same circuits as the track workout of 6/9/14 with a few small adjustments:
-Run 3 reps of each circuit (last time we did 2).
-At the end of each starting D sprint (when you pretend you are running down on the pull), finish the sprint with a 5 second stall count of aggressive marking (butt low, active feet)
-You can also throw a pull and sprint after the pull to make this even more realistic (thanks C!)
A reminder on the rest:
-Jog 10-15 seconds between stations
-Rest 90 seconds between "points" (reps)
-Rest 3-5 minutes before starting the next set
In summary:
3 reps of D1
3 reps of O
3 reps of D2
Warmup: Choose your own adventure
-Run 3 reps of each circuit (last time we did 2).
-At the end of each starting D sprint (when you pretend you are running down on the pull), finish the sprint with a 5 second stall count of aggressive marking (butt low, active feet)
-You can also throw a pull and sprint after the pull to make this even more realistic (thanks C!)
A reminder on the rest:
-Jog 10-15 seconds between stations
-Rest 90 seconds between "points" (reps)
-Rest 3-5 minutes before starting the next set
In summary:
3 reps of D1
3 reps of O
3 reps of D2
Warmup: Choose your own adventure
3 x D1 Circuit
-70 yard sprint (running down on the pull), finish with 5 seconds aggressive marking
-3-cone L-Drill, cones 5 yds apart (see image here: http://www.topendsports.com/testing/tests/3-cone-drill.htm)
- Backpedal 3 yards à 10 yd forward sprint à 20 yd incut (simulate fading to the weak side with your cutter, then she cuts deep, then she turns and cuts under (see image below)
-Do Step 3, running the other direction
-10 yd sprint to 1-legged jump for height (like you are going up for a disc)
-70 yard sprint (running down on the pull), finish with 5 seconds aggressive marking
-3-cone L-Drill, cones 5 yds apart (see image here: http://www.topendsports.com/testing/tests/3-cone-drill.htm)
- Backpedal 3 yards à 10 yd forward sprint à 20 yd incut (simulate fading to the weak side with your cutter, then she cuts deep, then she turns and cuts under (see image below)
-Do Step 3, running the other direction
-10 yd sprint to 1-legged jump for height (like you are going up for a disc)
-Do one speed ladder exercise (5 yds)
-Suicides. 3 cones 5 yds apart in a line. Run 0 yd à 5 yd à 0 yd à 10 yd à 0 yd à 10 yd. Finish hard through last cone (See image below)
-5 yd deep cut to 20 yard in cut
-Repeat #3 on the other side
-Lateral jump to 10 yd sprint. (lateral jump for height and width, begin sprinting immediately)
-Repeat #5 on the other side
2 x D2 Circuit
-60 yard sprint (running down on the pull), finish with 5 seconds aggressive marking
-10-5-10-5-10 (sprint, right shuffle, sprint, left shuffle, sprint), image below
-15 yard sprint à 2 yd backpedal à 15 yd sprint à 2 yd backpedal à 15 yd sprint à 2 yd backpedal (shadowing an offender’s movement)
-Pushup position à 25 yd sprint (you just laid out, missed the D, and get to run down your guy)
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