Week 3
Workout 1: Straight Ahead Speed
Jump Start
• 10 X 10 yard Sprints (1:1)
• 10 X 20 yard Sprints (1:1)
• 6 X 100 yard Sprints (1:3)
• 400 yard shuttle (20 back – 40 back – 60 back – 80 back)
Workout 2: Change of Direction
• T drill (30 yard shuffle) (sprint, shuffle, shuffle,
pack pedal) (1:2)
• 8 reps - 1 minute break – 8 reps
Workout 3: Volume
• 14 X 100 yard sprints (1:1)
