Improving Anaerobic Endurance

Sprint for 100 meters, walk, sprint for 200 meters, walk, sprint for 300 meters, walk, sprint for 400 meters.

Power Training Workout

Step Up, Step Down

Step up with right foot, step up with left foot,

step down with right foot, step down with left foot

Continue rapidly

Calisthenics

Wall stretch

Trunk stretch

Gluteal stretch

Push ups (20)

Sit ups (100)

Wall squats (25X 3)

Two Foot Cone Hops

Place both feet together and hop back and forth sideways over the cone (alternate jumping wide and close over cone)

Speed Drills

Lateral Bounding

Push off one foot at 45 degree angle jumping as high and far as possible, landing on one leg absorbing the landing, pushing off in the other direction, repeat alternate sides

Groin Stretch

Thigh (quadracep) Stretch

Hamstring Stretch

¼ Mile Run*

Cool Down

*Time ¼ mile run

Calf/Achilles Tendon Stretch

Back Stretch

Waist Stretch

Shoulder and Arm Stretch

Neck Stretch

Situps (50)

40 Yard dash*

*Testing 40 yard dash