Tabata: cones at 0 and 20 yds
2 min tabata back and forth from 0 to 20
2 min rest
2 min tabata
2 min rest
2 min tabata
6 min rest
Constellation:
aaaaaaaaaaaaaab 7 c
aaaaaaaaaaaaaa7 7
X---10 yds----a 7 d
1st Set:
X to A, sprint A to B, backpedal B to A, sprint A to C, backpedal C to A, sprint A to D, backpedal D to A, sprint A to X
45s rest
Repeat set
3 minutes
2nd Set:
X to A then sprint A to B, B to A, A to C, C to A, A to D, D to X
10 second break
10 second fast feet
10 second break
10 second fast feet
90s break
repeat
3 minutes
3rd rep:
X to A then:
sprint all (AB, BA, AC, CA, AD, DX)
repeat (no break)
Backfield Dumps:
You and a partner. You with a disc. Partner lines up in dump position. Partner makes 8 dump cuts. Dump cuts are exaggerated B dump cuts. Start parallel. 3-4 hard steps up field, plant, back the way you came, catch, fake the swing, throw back to your partner. Jog back to your dump spot. Come to a full stop. Then make a B dump cut in the opposite direction. Cuts need to be to space. This is more for the thrower than anyone else so get the most out of these throws. Pretend there is a mark that you have to throw around and a defender on the dump that you have to throw around. If I started in the dump spot the rotation is:
8 dump cuts
8 throws
8 dump cuts
8 throws
8 dump cuts
8 throws
3 min rest
AMRAP 4 minutes (cone @ 0 yds and 15 yds)
4 x's 10 footfires/1 up down (chest, knees, pelvis have to touch the ground)
15 yard sprint
15 yard broad jump back
10 situps (feet flat on the ground, arms crossed, hands touching your shoulder. Head on the ground, elbows touch knees, head touches the ground = 1 rep)
