Activation Phase

10 yard each step knee to chest squeeze and hold

10 yard each step glute/piriformis pull and hold

10 yard 1-2-3 hamstring

10 yard each step quad pull

10 yard walking lunge

10 yard 45 walking lunge

20 yard stride at 70%

Intensification/Buildup

20 yard A-skip
20 yard Backward A-skip * These first four were
20 yard High Knee Carioca performed time
permitting
20 yard High Knee Carioca

10 yard High Knee, 10 yard 75%

10 yard Backward High Knee, 10 yard turn & go 75% (on
whistle)
10 yard Shuffle, 10 yard 85%
10 yard Shuffle, 10 yard 85%
10 yard Quick Carioca, 10 yard 95%
10 yard Quick Carioca, 10 yard 95%
20 yard Defense Back style Back Pedal
10 yard Back Pedal, 10 yard turn and go full speed 100% (on
whistle)
10 yard stride, 10 yard accelerate to full speed 100%
20 yard 3-point stance sprint 100%