Master Drill Practice Sheet [PDF]

Zitiervorschau

Tulsa Track and Field Drill Sheet Accel

Speed

Extended Warmup

Body Weight Circuit

Gold - Strength

Backwards Run 2 laps

RPR Wake-Up Drills

400m Jogging, skips, side shuffle, Carioca

Backwards Run 2 Laps

10 Reps - 50m Stride between

Cat-Camel and Thoracic- Blocked Cat/Camel Quad Nordic

Kneeling Rocks (Head up) Prone Head Nods - Up/down & Left/right

Head, Hip, Trunk Circles 100m Buildup or Dribbles

RPR Wake-Up Drills Prisoner Squats x10

Prisoner Squats Front Lunge

20s Plank - Front, Side, Back Cobra/Downward Dogs

Leopard Crawls - Froward/Backward AMN Warmup

Double Leg Bridge, Single Leg Bridge (leg Straight) 100m Buildup or Dribbles

Side Lunge x10 Glute Bridge x10

Side Lunge Donkey Kicks

Forward skip w/ arm swing Backward skip w/ arm swing

Hurdle Walk Overs A-Skip x2

Clam 1, Clam 2, Clam 2 w/ Extension 100m Buildup or Dribbles

Single Leg Squat x10 Groiners x10

Hip Bridge Single Leg Squat

Side shuffle w/ arm swing Forward Lunge w/ reach

B-Skip x2 High Knees x2

Clam 3, Elbow S-Plank w/ hip lifts, S-Plank w/ Leg lifts 100m Buildup or Dribbles

Iron Cross x10 Scorpions x10

Straight Leg lift Side Lift

Backwards Reaching Walk Cross Over Walks - Carioca

Butt Kicks x2 Straight Leg bound x2

Elbow S-Plank w/ Hip & Leg lifts 100m Buildup or Dribbles

Fire Hydrants x10 Drop Squats into Split Stance x10

Inside Lift Lead Leg Lift

Leg Swings Front/Back & Side/Side Scorpions

Backwards Sprint x2 Skip for Height x2

Hand S-Plank Hold, Hand S-Plank w/ Leg Lifts 100m Buildup or Dribbles

Busy Bees The Jerk (Backwards)

Trail Leg Lift Supermans

Iron Cross Inverted Leg Swings - Front/Back & Side/Side

Ankle Dribbles Calf Dribbles

45 Deg Lateral Hip Raise, Raise w/ Internal Rotation 100m Buildup or Dribbles

10 Hip circles Single Leg Bridge w/ Side Whip

Fire Hydrants Trail Leg rotation forward/Backward

A March/A-Skip/A- Double Skip B March/B-Skip

Knee Dribbles Buildups 1x40, 60, 80 (60%, 70%, 85%)

45 Deg, Fire Hydrant, Circles Both Directions Large 100m Buildup or Dribbles

Single Leg Bridge w/ Leg Raise Buildups (50m - 60%, 70%, 80%)

Single Leg hip Thrusts 3x50m Buildup w/ Skip & Scoop Return

Fast Leg Left/Right Skip for distance Ankle Dribble

45 Deg, Small Circles (slight Extended hip), Toe Taps 100m Buildup or Dribbles All Fours Fire Hydrants, Extended hip Circles

Buildups - 3x30 (60%, 70%, 80%)

Dynamic Hurdle Warmup

Head, Hip, Trunk Circles Groiners Leg Swings

100m Buildup or Dribbles

Sprint Continuous Warmup

Tulsa Warmup

The Hurricane

Capt. Cane

50m Jog forward 50m Jog Backward

Jog 100m Side Slide 100m (Switch at 50)

400m Jog (Skip Turns) Prisoner Squats x10

Arm Circle Skips - Forward/Backward Lateral Shuffle

Arm Circle Skips -Forward/Backward Lateral Shuffle

Trail Leg Rotations x10 50m Slide right

Jog 100m Carioca 100m (Switch at 50)

Side Lunge x10 Hip Thrusts x10

Knee Tucks x3 A-Skip

Knee Tucks x3 A-Skip

50m Slide left 50m Skipping Forward

Jog 100m Backwards run 50m

Mountain Climbers x10 Donkey Kicks x10

Quad Stretch B-Skip

Quad Stretch x3 B-Skip

50m Skipping Backward Leg Swings Front/Back

Forward skip w/ Arm circles 50m Head, Hip, Trunk circles

Single Leg Squat x10 400m Jog (1.5-2min)

Hip Cradle Side Lunge

Hip Cradle x3 High Knees

50m Carioca Right 50m Carioca Left

Frankensteins 50m Speed Skaters x10

Skip and Scoopx50m Side Slide x50m

Forward/Backward Lunge Skipping Scoops

Butt Kicks Straight Leg Bound w/ Fast Leg Right

30m Ankle Hops 30m Jog

Calf Bounces x10 Scorpions & Iron Cross x10

Backwards run x 50m Carioca x50m

High Knees Butt Kicks

Straight Leg Bound w/ Fast Leg Left Skip for Height

Busy Bees 20m 50m Jog 30m Skip/Scoop

Leg swings - All Ankle Hops x20m High Knee Butt Kicks 20m

Head, Hip, Trunk circles x10 Speed Skaters x10 Groiners x10

Dribble - Ankle Dribble - Calf Hip Flexor/7 Stretch

Skip for Distance Backwards Run 7 Stretch/Hip Flexor

30m Jog 30m A-Skip

Straight Leg Bounds 20m Fast Leg right 20m

Iron Cross x10 Scorpions x10

Leg Swings

Leg Swings

3x40m Accel (60%,70%,80%)

Fast Leg Left 20m Walking Lunges 20m

4x50m Buildup w/ Walk Back recovery

2x30m accelerations - walk back 2x30m acceleration, 30m float, 30m acceleration

Blue

Triphasic Warmup/Mobility Warmup

Continuous Warmup

Agility Warmup

RPR

400m Jogging, skips, side shuffle, Carioca

Single Leg Ankle Rockers 20 Reps

Stride 20

Backwards Run x20m

Breathing

10 Prisoner Squats 10 Cycle Lunges

Double Leg Ankle jump - 30sec Pigeon Series

Neck Rolls x5e Stride 20

Neck Rolls/Arm Circles/Foot Circles Backwards Run x20m

Psoas Glute

20 Calf Bounces 10 side lunges

Hip 7's w/ Twist Fwd./Rvs Spidermans x5e

Arm Circles 5eF/B High Knees

Trunk Circles/Twists Lateral Lunge

Hamstrings Hips

20 mountain climbers 10 pushups

Saigon Squat w/ Arm Raises Deep Squat Ankle Hops on toes - 15

Trunk Circles Butt Kicks

Hip Cradle x5e High Knee Crossover Run x10/10

Calf Lats

1 lap buildups - Run 100, walk 50

Reverse Nordics Split Squat x 5e

Side Twists & Golf Swings Carioca High Knee

Pushup x5 Shuffle /Turn & Run x10/10

Quads Neck

Sport Lunge - Up onto toe. Split Jumps x5e Single Leg RDL

Carioca Low Knee Knee Tucks x5e IT Stretch 5e

Squats x5 Shuffle/Turn & Run x10/10

Supraspinatus Shoulder Abdominals

Hip Bridge 30s ISO/10 Marches Frog Jumps x5

Conditioning Jumps

Multiple Throw Exercises Level I

Level II

Level III

Mercury (Work to Rest = 1:1)

Kneeling Overhead Throw -Arm only Kneeling Chest Pass

Kneeling Overhead Throw-Torso Standing Chest

Counter-movement Overhead Backwards Throw Counter-movement Underhand w/ jump

Ankle Bounces Side Straddled Hops

Over-Under Pass w/ Partner Side-to-side pass w/ Partner

Overhead Backwards Throw Underhand Scoop Forward Throw

Block Stance Chest Pass (w/ Jump) Forward Hop to Overhead Backwards Throw

Front Straddled Hops Crossover Hops

Sideways Toss Lunge Toss

Forward Jump w/ Chest Pass

Forward Hop to Scoop Throw

Star Hops

Pillar

Strength

Pedestal

Venus (Work to Rest = 1:2)

V-Situps Back Hypers

Leg Toss Weighted Situps - 3 Count Eccentric

Prone hand Stand Single Leg Raise Supine hand stand, Single leg raise

Line Hops Buttkick Jumps

Tuck Jumps Ski Jumps

Leg Toss Toe Touches L-Overs

Pelvic Tilt Isometrics Leg Lowers - 5 Count Eccentric Reverse Crunches - 5 Count Eccentric

Prone Elbow Stand, Single leg raise Supine Elbow Stand, Single Leg Raise Lateral Elbow Stand, Single Leg raise

180’s Rocket Jumps Speed Skaters

Single Leg lateral Turns Straddle Jumps Sing Leg Medial Turns

Side Ups Reverse Crunches

3 Count Flutters Scissors

Lateral hand stand, Single leg raise Prone elbow stand, donkey kick

Wideouts Squat Freeze Jumps

Lane Hops Single Leg Squat Jumps

Pelvic Tilt Isometrics Dead-Bugs

Penguins Plank Rotations

Supine flexed knee, elbow stand hip lift Crunch w/ Low Reach

Step up Jumps

Crunch w/ Low Reach and Twist

Saturn

Walks

Hip Circuit I

Hip Circuit II

Double Leg Bounds (Frog Jumps)

RRR

Low Walks Forward Low Walks Backward

8-Way Hip Side outs

Circles Clockwise Circles Counter Clockwise

Standing Triple Jump (Both to single to single) Alternate leg Bounding

LLL RRLL

Lateral Duck Walks Lunge Extension Walks

Hip Circles Small Hip Circles Big

Clamshells Side Lying Ab/Adduction

Pluto (Jumpers)

LLRR RLRL

Core

Forward L

QL Walks

Javelin Mobility Warmup

Cool Down Series Upper Body Hang Calf Stretch Walking Arm Circles Walking Quad Stretch Walking on Heels Out/In Walking On Toes Out/In Walking on Outside/Inside 5 Chairs Pigeon Matrix

Hurdler Drills

Cat-Camel

Walk-overs (Forward, Backwards, Sideways)

Quadruped Twists T-Spine windmills Seated Overhead Press against wall

Trail Leg Over and Back Stationary Trail Leg Cycle Snap Overs

Lat Stretch Shoulder Dislocations

Cut-Step Drill x5 1 Step Drill Trail x7h (~8steps apart)

Shoulder Overhead Jav. Rowing Rotator Cuff External/Internal Rotations

1 Step Drill Over Top x7h (~8steps apart) 3 Step Trail x7h (~5m apart)

Forward R RRLLRRLL

Level I - Banana Hurdles

Boom-Booms Single Boom-Booms Double Boom-Booms Triple Wall Hip Lock Walking Hip Lock Single Leg Diagonal Plate Snatch to Hip Lock Standing Split Squat Rotations Step up with Plate - (moves behind head) Single Leg RDL X Body Punch to Step up Boom-Booms on Foam

In front Overhead On Shoulders Add Medball to any Medball Sling movement Add Barbell to any

Foot Exercises - Barefoot - 3-5 MAX Intent 2-3s Sitting - Flex and Extend Feet Sitting - Internal and External Sitting - Disassociated Big Toe Flex and Extend Standing - Flex toes, Extend Toes Standing - Internal/External (Keep legs straight) Standing - Flex/Extend Big Toe w/ other toes Standing - One Foot - Flex and Extend Toes Standing - One Foot - Internal/External Standing - One Foot - Big Toe Flex/Extend Slow Rolling Walks - 5-10m One Foot - Fixed Point Rotations

LRLR

Hurdle Hops Level Ia - Banana Hurdles (Lateral)

Pause on Landing Small Double Jump Reactive

Pause on Landing Small Double Jump Reactive

Reactive with Run-Off

Level II - 30" Hurdles

3 step over top x7h (~5m apart)

Bosch Hand Positions

Lunge Jumps

Horizontal Bounds Uranus (Single Leg Bounds)

Medials Laterals

Pause on Landing

7 Stretch

Bosch Drill Progressions

In place Jumps Mars (Work to Rest = 1:2)

AMN Warmup Longitudinal Rocks - Kneeling, Prone x10e Barrel Rolls x6-10 Spiral Stretch x6 Spine Waves x5 Frog Stretch Reaches x5e Glute Rolls x10-20 Hollow Body Hold x10-20s Hollow Body Rocks x5-20 Candlestick to Pike Stretch x5-10

Small Double Jump Reactive Reactive with Run-off

Tulsa Track and Field Drill Sheet RPR

Accel

Breathing - 20s belly breath, scrub sternum, Y area of ribs Psoas - 1-2in over and down from belly button Glute - Back of head/Jaw Hamstrings - Top of Glutes, Tailbone, around to sides of hips Quads - Between ribs and hips, bottom inside of quad Hips - Top of pelvis, all the way around Calf - 45 Degree up from belly button Lats - Ribs, under pecs, same spot on back Neck - Underside of collarbone Supraspinatus - Front of armpit/where chest and shoulder connect Shoulder - Scrub ribs - sides and under pecs Abdominals - Karate Chop inner thighs

Cat-Camel Cobra/Downward Dogs Quad Nordic Kneeling Rocks Hollow Body Hold Hollow Body Rocks Spine Rocks to sit and reach Forward skip w/ arm swing Backward skip w/ arm swing Side shuffle w/ arm swing Forward Lunge w/ Twist & OH Reach (10m) Side Lunge w/ Twist (10m) Backwards Run w/ Butt Kick and reach Cross Over Walks - Carioca High Knee Cross Over -Turn and Run

Body Weight/In Place Warmup RPR Wake-Up Drills Downward Dog/Cobra Glute Rolls Prisoner Squats x10 Front Lunge Pushback Backwards Lunge (in place) Alternating Supermans Side Lunge Glute Bridge Lateral Squat Split Squat Single Leg Squat Groiners Iron Cross Scorpions Fire Hydrants Drop Squats into Split Stance Single Leg Bridge w/ Side Whip Single Leg Bridge w/ Leg Raise Inverted Flexion/Extension Inverted Scissors

Sprint Continuous Warmup Jog 100m Side Slide 100m (Switch at 50) Jog 100m Carioca 100m (Switch at 50) Jog 100m Backwards run 50m Forward skip w/ Arm circles 50m Head, Hip, Trunk circles Frankensteins 50m Speed Skaters x10 Calf Bounces x10 Scorpions & Iron Cross x10 Leg swings - All Ankle Hops x20m High Knee Butt Kicks 20m Straight Leg Bounds 20m Fast Leg right 20m Fast Leg Left 20m Walking Lunges 20m 2x30m accelerations - walk back 2x30m acceleration, 30m float, 30m acceleration

Multiple Throw Exercises Level I Kneeling Overhead Throw Kneeling Chest Pass Kneeling Shoulder Left/Right "single arm"

Level II Standing Overhead Throw Standing Chest Overhead Backwards Throw - Static Start Underhand Scoop Forward Throw - Static Start Block Stance Chest Pass - Static Start

Speed

Leg Swings Front/Back & Side/Side Scorpions Iron Cross Glute Rolls Frog Rocks and Frog Reaches

Handstand Rocks (Head up) Prone Head Nods - Up/down & Left/right Leopard Crawls - Froward/Backward

A March/A-Skip/A- Double Skip/A - Run B March/B-Skip/B-Run Skip for distance x2 Dribble Series Buildups - 3x30 (60%, 70%, 80%)

A-Skip x2 Quad Stretch B-Skip x2 Knee Tucks High Knees x2 Hip Cradle Butt Kicks x2 Shuffle Turn and Run Carioca Shuffle Turn and Run Carioca Straight Leg bound x2 Backwards Sprint x2 Skip for Height x2 Dribble Series

Triphasic Warmup Single Leg Ankle Rockers 20 Reps Double Leg Ankle jump - 30sec Pigeon Series Fwd./Rvs Spidermans x5e Saigon Squat w/ Arm Raises Deep Squat Ankle Hops on toes - 15 Reverse Nordics Split Squat x 5e Sport Lunge - Up onto toe. Split Jumps x5e Single Leg RDL Hip Bridge 30s ISO/10 Marches Frog Jumps x5

Medball 2 Level III

Overhead Back - W/ Countermovement B/T Legs Forward - W/ Countermovement Block Stance Chest Pass - W/ Countermovement

Standing Side Scoop (From Hip) Standing Front Scoop (From Hip) Standing Side Rebound Throw (From Shoulder) Side Lunge Scoop (Wall side knee up) Front Lunge Scoop

Level IV Overhead Back w/ Drop Catch B/T Legs Forward w/ Drop Catch

Level V Forward Hop to Overhead Backwards Throw Forward Hop to Scoop Throw

Hurdle Walk Overs

Medball Slams - Back Straight Rotational Medball Slams - Both Sides Alternating Plate Rotations

Extended Warmup 400m Jogging, skips, side shuffle, Carioca Head, Hip, Trunk Circles 100m Buildup or Dribbles Double Leg Bridge, Single Leg Bridge (leg Straight) 100m Buildup or Dribbles Clam 1, Clam 2, Clam 2 w/ Extension 100m Buildup or Dribbles Clam 3, Elbow S-Plank w/ hip lifts, S-Plank w/ Leg lifts 100m Buildup or Dribbles Elbow S-Plank w/ Hip & Leg lifts 100m Buildup or Dribbles Hand S-Plank Hold, Hand S-Plank w/ Leg Lifts 100m Buildup or Dribbles 45 Deg Lateral Hip Raise, Raise w/ Internal Rotation 100m Buildup or Dribbles 45 Deg, Fire Hydrant, Circles Both Directions Large 100m Buildup or Dribbles 45 Deg, Small Circles (slight Extended hip), Toe Taps 100m Buildup or Dribbles All Fours Fire Hydrants, Extended hip Circles 100m Buildup or Dribbles

Competition Downward Dog/Cobra Cat/Camel Kneeling Rocks Fw Skip w/ arm circles Bwk Skip w/ arm circles Side Shuffle Carioca Fw Lunge w/ Twist & Reach Bwk Lunge w/ Twist & Reach Side Lunge Leg Swings Iron Cross Scorpions Glute Rolls Frog Reaches Frog Rocks Spine Roll to Hamstring Stretch

Hurdler Drills Walk-overs (Forward, Backwards, Sideways) Trail Leg Over and Back Stationary Trail Leg Cycle Snap Overs Cut-Step Drill x5 1 Step Drill Trail x7h (~8steps apart) 1 Step Drill Over Top x7h (~8steps apart) 3 Step Trail x7h (~5m apart) 3 step over top x7h (~5m apart)

A-Skip B-Skip 3 Step Burst Straight Leg Shuffle x2 3 Step Burst Fast Leg Right Fast Leg Left 3 Step Burst Skip Distance Skip Height 5 Step Burst High Knees Butt Kicks 5 Step Burst Ankle, Calf, Knee Dribbles

AMN Warmup Longitudinal Rocks - Kneeling, Prone x10e Barrel Rolls x6-10 Spiral Stretch x6 Spine Waves x5 Frog Stretch Reaches x5e Glute Rolls x10-20 Hollow Body Hold x10-20s Hollow Body Rocks x5-20 Candlestick to Pike Stretch x5-10

In place Jumps

Conditioning Jump Mercury (Work to Rest = 1:1)

Venus (Work to Rest = 1:2)

Horizontal Bounds Mars (Work to Rest = 1:2)

Saturn

Ankle Bounces Side Straddled Hops Front Straddled Hops

Line Hops Buttkick Jumps 180’s

Tuck Jumps Ski Jumps Single Leg lateral Turns

Double Leg Bounds (Frog Jumps) Standing Triple Jump (Both to single to single) Alternate leg Bounding

Crossover Hops Star Hops

Rocket Jumps Speed Skaters

Straddle Jumps Sing Leg Medial Turns

Forward L

Wideouts Squat Freeze Jumps Step up Jumps

Lane Hops Single Leg Squat Jumps Lunge Jumps

Hurdle Hop Progressions Pause on Landing Small Double Jump Reactive Reactive with Run-Off

Uranus (Single Leg Bounds) RRR LLL RRLL

Pluto (Jumpers)

LLRR RLRL

Forward R RRLLRRLL Medials Laterals

LRLR Altitude Landings Double/Single Leg

General Strength/Core Pillar V-Sits Alternating Supermans Side Ups Hand Stand Alternating Supermans Flutters Back Hypers w/ twist L-Overs/Wipers Wrestler's Bridge Pelvic Tilts Crawls - Forward, Backward, Sideways

Strength Leg Toss (solo) Situps - Partner sit on feet Dead Bugs Flutters Reverse Crunches Scissors Penguins Side Plank Rotations DB Single Arm Straight Leg Dead Bug

Max Inch Worms Side Hollow Body Rocks Plank Reach Unders (Hand-to-foot touches) Wipers (medball overhead) Plank Reach Behinds (Hand-to-foot touches) Plank Rotations Pike Walks

Hip Circuit I Fire Hydrants Side outs Clamshells Jane Fondas Pigeon glute lifts/Donkey Kicks

Baton Single Leg Squat Toe Touches Pushups Back Hyper - Full (arms & legs) Side Crunch Lunge Goodmorning Clap Pushups In Place Inchworm w/ pushup HS Prone Flexed Knee Raise Double Leg Eagles

T-Spine Mobility Series Cat - Camel Cat - Camel Lumbar Quadruped Twists Quadruped Twist w/Internal Rotation Upper Body Clam Shells Iron Cross Bent Knee Wipers Hip Rotation Matrix Hip Flexor Steps w/ Rotation (toward knee up side)

Pedestal Prone hand Stand Single Leg Raise Supine hand stand, Single leg raise Prone Elbow Stand, Single leg raise Supine Elbow Stand, Single Leg Raise Side Elbow Stand, Single Leg raise Side hand stand, Single leg raise Prone elbow stand, donkey kick Side hand Stand w/ Bottom Leg Lift Side Elbow Stand w/ bottom leg lift Crawls - Forward, Backward, Sideways

Hip Circuit II Circles Clockwise Circles Counter Clockwise QL Walks Back Crawls

Cross Double Arm/Leg Deadbug Deadbug Contralateral Deadbug Ipsilateral Deadbug Legs only L-Overs/Wipers Seated Leg Extensions

Cool Down Series Upper Body Hang Calf Stretch Walking Arm Circles Walking Quad Stretch Walking on Heels Out/In Walking On Toes Out/In Walking on Outside/Inside 5 Chairs Pigeon Matrix 7 Stretch

Leg Toss (solo) Clap Pushups Wrestlers Bridge Crunchy Frog Feet Elevated Pushup

Roll Out Routine Go Against Muscle Tissue (side-to-side) Quad IT Band - (Back/lateral 45) Glutes - Figure 4 Hamstrings Adductors Lower Back Calves Abs Pecs Upper Back

Leo Single Leg Squat In Place Lunges Pike Pushups Dips Lateral Squats (Feet stay in place) Squats Squat Jumps Kneeling Good Mornings V-Sits Wipers/L-Overs

Ipsilateral Back Crawls Crawls - Forward, Backward, Sideways

Crunches Low Walks Crawls - Forward, Backward, Sideways

P90x In and Outs Bicycles (Front and Back) Crunchy Frog Wide Leg Sit-Ups Scissors

Castle Bulgarian Split Squat Extended Hamstring bridge Pyramid Pushup Single Leg Hamstring Bridge HS Half side plank w/ leg raise Squat Extended Hamstring Bridge w/ March

Waterloo Squat V-Sits Pushup Back Hyper w/ Twist Rocket Jumps

Taurus Pushups Squats V-Sits Back Hypers Clap Pushups Squat Jumps Wipers/L-Overs Wrestler's Bridge Alternating Supermans Burpees

Hip Rock'n'Raise Heel Ups V-Sits Oblique V-Ups Russian Twists

Oxford

Verdun

Airplane Squats Double Leg Eagle Pyramid Pushup Hip Bridge ES Side Plank w/ Leg Raise Single Leg Hip Bridge Pigeon Back extension

Half Squat walk forwards Half Squat walk backwards Half Squat lunge lateral Duck Lung Forwards Lunge Extension Walk Duck walk forwards Duck Walk Lateral

Pushup Double Arm/Leg Deadbug Straight leg raise w/ knee hug Hip Bridge single leg march

Duck Walk Low forwards Duck walk low backwards

Foot Exercises - Barefoot - 3-5 MAX Intent 2-3s Sitting - Flex and Extend Feet Sitting - Internal and External Sitting - Disassociated Big Toe Flex and Extend Standing - Flex toes, Extend Toes Standing - Internal/External (Keep legs straight) Standing - Flex/Extend Big Toe w/ other toes Standing - One Foot - Flex and Extend Toes Standing - One Foot - Internal/External Standing - One Foot - Big Toe Flex/Extend Slow Rolling Walks - 5-10m One Foot - Fixed Point Rotations

Bosch Drill Progressions Boom-Booms Single Boom-Booms Double Boom-Booms Triple Wall Hip Lock Walking Hip Lock Single Leg Diagonal Plate Snatch to Hip Lock Standing Split Squat Rotations Step up with Plate - (moves behind head) Single Leg RDL X Body Punch to Step up Boom-Booms on Foam

Triphasic Warmup/Mobility Warmup Single Leg Ankle Rockers 20 Reps Double Leg Ankle jump - 30sec Saigon Squat w/ Arm Raises Pigeon Series Hip 7's w/ Twist Fwd/Rvs Spidermans x5e Deep Squat Ankle Hops on toes - 15 Reverse Nordics Split Squat x 5e Sport Lunge - Up onto toe. Split Jumps x5e Single Leg RDL Hip Bridge 30s ISO/10 Marches

Tulsa WarmUp Sheet 2 Dynamic Hurdle Warmup 50m Jog forward 50m Jog Backward Trail Leg Rotations x10 50m Slide right 50m Slide left 50m Skipping Forward 50m Skipping Backward Leg Swings Front/Back 50m Carioca Right 50m Carioca Left 30m Ankle Hops 30m Jog Busy Bees 20m 50m Jog 30m Skip/Scoop 30m Jog 30m A-Skip 3x40m Accel (60%,70%,80%)

Sprint Continuous Warmup Jog 100m Side Slide 100m (Switch at 50) Jog 100m Carioca 100m (Switch at 50) Jog 100m Backwards run 50m Forward skip w/ Arm circles 50m Head, Hip, Trunk circles Frankesteins 50m Speed Skaters x10 Calf Bounces x10 Scoripion & Iron Cross x10 Leg swings - All Ankle Hops x20m High Knee Butt Kicks 20m Straight Leg Bounds 20m Fast Leg right 20m Fast Leg Left 20m Walking Lunges 20m 2x30m accelerations - walk back 2x30m acceleration, 30m float, 30m acceleration

eet 2 Tulsa Warmup 400m Jog (Skip Turns) Prisoner Squats x10 Side Lunge x10 Hip Thrusts x10 Mountain Climbers x10 Donkey Kicks x10 Single Leg Squat x10 400m Jog (1.5-2min) Skip and Scoopx50m Side Slide x50m Backwards run x 50m Carioca x50m Head, Hip, Trunk circles x10 Speed Skaters x10 Groiners x10 Iron Cross x10 Scorpions x10 4x50m Buildup w/ Walk Back recovery

Speed Dynamic Warm-Up #2

Continuous Warmup

Agility Warmup

Standing Free Arm Swing x20s Walking Lunges x20m Reverse Walking Lunges 2x20m A-March

Stride 20 Neck Rolls x5e Stride 20 Arm Circles 5eF/B

Backwards Run x20m Neck Rolls/Arm Circles/Foot Circles Backwards Run x20m Trunk Circles/Twists

A-Skip B-March B-Skip Walking Knee Tucks Walking IT Band Stretch Skip for Height

High Knees Trunk Circles Butt Kicks Side Twists & Golf Swings Carioca High Knee Carioca Low Knee

Lateral Lunge Hip Cradle x5e High Knee Crossover Run x10/10 Pushup x5 Shuffle /Turn & Run x10/10 Squats x5

Skip for Distance High Knees Butt Kicks

Knee Tucks x5e IT Stretch 5e

Shuffle/Turn & Run x10/10

Walking Quad/RDL Stretch Fast Leg Right Fast Leg Left Dead Leg 10R, 10L C-Skip Stride (70-80-90%) x30m Backwards Run x30m Alternating Hurdle Stretch x5e Groiners x5e

Altis Acceleration Warmup Torso Activation

Dynamic Flexibility Side to Side Leg Swings Quad Nordic Front to Back Leg Swings Prone Elbow Push-up Scorpions

Cat-Camel

Cobra Downward Dogs Iron Cross Push-up Inverted Sagittal Leg Swings Dynamic Mobility Inverted Frontal Leg Swings Forward Skip w/ Arm Swing Sprint Drills Backward Skip w/ Arm swing A-Skip Side Shuffle w/ Arm Swing A-Double Skip Forward Lunge & Reach Backwards Reaching Walk Carioca

A- Run Fast Leg Right Fast Leg Left Ankle Dribble Calf Dribble Knee Dribble Dribble Acceleration *Each Drill Followed by a 3-5 step burst acceleration with increasing intensities