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This workout emphasizes and improves an explosive change of direction.
Preparation:
Rep – sprint forward from one cone to the other, then back pedal back to the starting cone.
Set – repeat this rep three times for one set.
Perform three sets with thirty seconds rest between sets. Focus on sticking the cut from sprint to back pedal and vice versa.
Modification – use a small resistance band around the knees for increased difficulty. Partner with another athlete and go between each other’s rest.
Rep – back pedal from one cone to the other, then sprint forward back to the starting cone.
Set – repeat this rep three times for one set. At the end of each set sprint out an extra ten meters.
Perform three sets with thirty seconds rest between sets. Focus on sticking the cut from back pedal to sprint and vice versa.
Modification – use a small resistance band around the knees for increased difficulty. Partner with another athlete and go between each other’s rest.
Rep – side shuffle from one cone to the other and back to the starting cone.
Set – repeat this rep three time for one set.
Perform three sets with thirty seconds rest between sets. Focus on sticking the cut at the cones and exploding to change direction and do not cross feet over.
Modification – use a small resistance band around the knees for increased difficulty. Partner with another athlete and go between each other’s rest.
Rep – side shuffle from one cone to the other and back to the starting cone.
Set – repeat this rep three times for one set.
Perform three sets with thirty seconds rest between sets. Focus on sticking the cut at the cones and exploding to change direction and do not cross feet over.
Modification – use a small resistance band around the knees for increased difficulty. Partner with another athlete and go between each other’s rest.
Preparation:
Rep – athlete stands in an athletic stance in the middle of the square and starts chopping feet. Coach uses either numbers one to four for each designated cone or hand signals to trigger the athlete to touch a specific cone then return to the middle of the square after each command.
Set – thirty seconds.
Perform four sets with thirty seconds rest between sets. The athlete not only explodes to the directed cone and back as fast as possible but also processes the correct command under pressure/fatigue.
Preparation:
Rep – twenty-two-meter sprint from one cone back to the other, perform ten burpees, twenty-two-meter sprint from one cone back to the other, ten medicine slams, twenty-two-meter sprint from one cone back to the other.
Set – one rep.
Perform four sets with sixty seconds rest between sets.
Modification – partner with another athlete and go between each other’s rest.
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