(This session is recommended to be performed on the field or an open area.)
Drill 1 , Dynamic warm up
1 set.
Extensive plyometrics
Drill 2 , Power skips
2 Sets / 12 Reps (Rest 30 sec. between sets)
Drill 3 , Extensive squat jumps
2 Sets / 10 Reps (Rest 30 sec. between sets)
Drill 4 , SL controlled broad jumps
2 Sets / 10 Reps (Rest 30 sec. between stes)
Drill 5 , Alternating bounds
2 Sets / 10 Reps (Rest 30 sec. between sets)
Technique
Drill 6 , A-walk
2 Sets / 10 Reps.
Drill 7 , A-march
2 Sets / 10 Reps.
Sprinting
Drill 7 , sprinting
2 Sets / 1 on 80%, 1 on 95%
Drill 8 , agility series
1 set / 3 reps on each drill.