WARM-UP W/ DYNAMIC STRETCHES
3-4 Ladder drills if available
SPEED WORK
Sprint Build-ups
-20yd Build to 30yd Go x 3 reps (rest 2min between sets for max effort on each rep)
-20 yd Sprints x 3 Reps (rest 1-1.5 min between sets)
-If you choose to add resistance and your speed becomes slower from rep to rep then remove the
resistance.
-If available add some type of resistance by doing one of the following
-Keep added weight to ~10% of bodyweight or less so it doesn’t alter running mechanics
(Only Pick ONE)
-Add a weight vest
-Add a parachute
-Add a sled
-Book bag with weight (books, etc.) in it
CIRCUIT – 30 sec work, 15 sec of rest (4 rounds performed at one exercise and then rotate)
1) Walking Lunges
2) Single Leg Glute Bridge (switch legs each round)
3) 45 Continuous Bounds – Start on one leg (right). Jump forward and out at ~ 45 landing on the
opposite leg (Left). Immediately upon landing on the opposite leg (left), absorb the impact and go
into the next jump. Continue to this sequence for the number of reps given. Your goal is to be
reactive as possible off the ground and spend as little time on the ground as necessary to absorb the
impact.
4) Hand Release Plyo Push-up - Perform a push-up. When it the bottom position place the chest on
the floor and release the hands from the ground. Explode the hands back into the ground and
continue to acceleration through the top of the movement. Ideally the hands should come off the
ground if you accelerate through the top. Absorb the impact with the arms and go back into the next
rep.
AGILITY DRILL
X-Drill
4 2
| \/ |
| /\ |
3 1
1) Start at cone 1
2) Sprint to cone 2 and make a cut around it and sprint towards cone 3
3) Cut around cone 3 and sprint to cone 4
4) Cut around cone 4 and sprint to cone 1
Set cones 1&2 and 3&4 ~15yds apart
Set cones 1&3 and 2&4 ~20yds apart
Run a total of 6 times, making 3 starts at cone 1 and 3 at cone 3 running the opposite direction. Rest
20-30s between sprints
ULTIMATE AGILTY DRILL
Gates drill – 3 boxes (12 yards X 12 yards), 3 cuts each in each box. Run through twice on D and
twice on O.
3V3 or GOALTIMATE
WARM-UP W/ DYNAMIC STRETCHES
3-4 Ladder drills if available
SPEED WORK
Sprint Build-ups
-30 yd Sprints – 5 reps – 1-1.5 min rest between reps
-If you choose to add resistance and your speed becomes slower from rep to rep then remove the
resistance.
-If available add some type of resistance by doing one of the following
-Keep added weight to ~10% of bodyweight or less so it doesn’t alter running mechanics
(Only Pick ONE)
-Add a weight vest
-Add a parachute
-Add a sled
-Book bag with weight (books, etc.) in it
CIRCUIT – 30 sec work, 20 sec of rest ( 3 rounds performed at one exercise and then rotate)
1) Bodyweight Squats
2) Double Leg Glute Bridge – Start on your back. Bend the knees and bring your heels toward your
butt. The feet should be a few inches from the butt. Point your toes up toward the sky, so that your
heel is the only thing on the ground. Push through the heel of the foot and drive your hips up to the
sky. You should be in a position that your knee, hip, and shoulders are in a straight line. Now lower
yourself back to the ground and repeat.
3) Single Leg RDL (Inverted Hamstring) – Shift your weight onto a single leg (right). Take the free
leg (left), and keeping it straight, reach your heel back and up. As the free leg travels back and up, the
torso should lower, and you should be able to maintain a straight line from your heel, through your
hip, and to the shoulder. Once the free leg has been raised to your limit lower it to the ground and
repeat. The leg on the ground should remain slightly bent to keep the hamstrings active during the
movement. Focus on maintaining hip stability and keeping the hips parallel to the ground. Repeat on
opposite leg on the next round.
4) Push-up
5) Lateral Plank with Leg Lift – Start in a side plank position with the forearm on the ground, hips
elevated, and feet stacked on top of each other. Take the top leg and try to raise it so that it becomes
parallel with the ground. Hold for a sec and then lower and repeat.
AGILITY DRILL
Work on throws
ULTIMATE AGILTY DRILL
Cutter Suicides 3x each side, cones at 10, 20, 30, 40 yards
3V3 or GOALTIMATE
WARM-UP W/ DYNAMIC STRETCHES
3-4 Ladder drills if available
SPEED WORK
Sprint Build-ups
-20yd Build to 40yd Go x 4 reps (rest 2min between sets for max effort on each rep)
-10 yd Sprints x 3 Reps (rest 1-1.5 min between sets)
-The build ups are different than standard sprints. Instead of bursting all out from the start,
you will use the first 20yds to gradually increase your speed. Once you hit the 30yd mark you should
be close to your top end speed and for the last 20yd your goal is to maintain that speed or build upon
it slightly.
-If you choose to add resistance and your speed becomes slower from rep to rep then
remove the resistance.
-If available add some type of resistance by doing one of the following
-Keep added weight to ~10% of bodyweight or less so it doesn’t alter running mechanics
(Only Pick ONE)
-Add a weight vest
-Add a parachute
-Add a sled
-Book bag with weight (books, etc.) in it
CIRCUIT – 25 sec work, rotate w/ 15 sec rest – Stay at the same station for 3 rounds before moving to
the next exercise
1) Reverse Walking Lunges – Start with the feet side-by-side and standing up. Take a step
backward with one foot (right) and drop the back knee (left) toward the ground. Do NOT jam the
knee into the ground but try to lightly touch it to the ground before pushing back up. Drive through
the heel of the front foot (right) and once standing, step backward with the opposite foot (left).
2) Double Leg Glute Bridge – Start on your back. Bend the knees and bring your heels toward your
butt. The feet should be a few inches from the butt. Point your toes up toward the sky, so that your
heel is the only thing on the ground. Push through the heel of the foot and drive your hips up to the
sky. You should be in a position that your knee, hip, and shoulders are in a straight line. Now lower
yourself back to the ground and repeat.
3) Duck Walks – Start in a squatted position. Try to keep your feet flat on the ground at all times.
Now staying down in the squatted position, step forward with one foot. Alternate feet walking
forward and staying in a squat. Place the arms straight out in front to make it easy and try to raise
your hands over your head to make it harder.
4) Push-up with Spiderman Lunge – Start in a push-up position. Perform a push-up. Swing one leg
(right) up and around so that your foot (right) is beside your hand (right) and preferably the foot is
flat on the ground. Next, plant that foot (right) firmly in the ground and using your hands walk
yourself forward dragging the trail leg. Once you have reached a push-up position again perform
another push-up and repeat the spiderman lunge with the other leg.
AGILITY DRILL
X-Drill #2
4 2
\ /
\ /
/ \
/ \
3 1
Cones 1&2 and 3&4 are 20 yds apart.
Cones 1&3 and 2&4 should be 10 yards apart
Cone 5 should be in the middle of the other 4 cones
1) Start at cone 1
2) Sprint to cone 5 and then shuffle to the right (right leg is the lead leg) to cone 2.
3) Once you get to cone 2, sprint around it and back to cone 5
4) Shuffle to the right again, shuffling to cone 4
5) Sprint around cone 4 and back to cone 5
6) Shuffle to the right, shuffling to cone 3
7) Sprint around cone 3, and sprint back to cone 5
8) Shuffle right to cone 1 to finish the drill
Run a total of 4 times. Start at cone 1 each time, but shuffle to cone 2 first 4 times and shuffle to cone
3 first 4 times. Rest 20-30s between sprints. This drill can be done in a wave, with a new athlete
starting every time the athlete ahead of them finishes their first shuffle (@cone 2 or 3).
ULTIMATE AGILTY DRILL
Man to Man Box drill
Same drill that we ran in the beginning of the season, attempting to maintain position as an offensive
cover. Keep your hands down and use your body to dictate on defense. Cones should be 12-15 yards
apart. Offense gets a 2 step head start, defense must catch up.
3 reps offense, 3 reps defense.
3V3 or GOALTIMATE
WARM-UP W/ DYNAMIC STRETCHES
3-4 Ladder drills if available
SPEED WORK
Sprint Build-ups
-20yd Build to 30yd Go x 5 reps (rest 1.5-2min between sets for max effort on each
rep)
-These are different than standard sprints. Instead of bursting all out from
the start, you will use the first 20yds to gradually increase your speed. Once you hit
the 30yd mark you should be close to your top end speed and for the last 20yd your
goal is to maintain that speed or build upon it slightly.
-If you choose to add resistance and your speed becomes slower from rep to
rep then remove the resistance.
-If available add some type of resistance by doing one of the following
-Keep added weight to ~10% of bodyweight or less so it doesn’t alter running mechanics
(Only Pick ONE)
-Add a weight vest
-Add a parachute
-Add a sled
-Book bag with weight (books, etc.) in it
CIRCUIT – 10,8,6,4,2 reps (Start with 10 reps and after each round drop 2 reps until finished)
1) Lunges – Make sure that when you are coming out of a lunge you are bringing the leg that was
bent behind you up to ninety degrees and trying to “push out” with your opposite glute to get full
extension of the hip of the leg that you are standing on.
2) Single Leg RDL (Inverted Hamstring) – Shift your weight onto a single leg (right). Take the free
leg (left), and keeping it straight, reach your heel back and up. As the free leg travels back and up, the
torso should lower, and you should be able to maintain a straight line from your heel, through your
hip, and to the shoulder. Once the free leg has been raised to your limit lower it to the ground and
repeat. The leg on the ground should remain slightly bent to keep the hamstrings active during the
movement. Focus on maintaining hip stability and keeping the hips parallel to the ground. Repeat on
opposite leg on the next round.
3) Squat Jumps – Start in a standing position. Perform a full squat. When standing up accelerate all
the way through the extension and perform a jump. Upon landing go directly back into another squat
to start the next rep.
4) Push-ups
AGILITY DRILL
2 5
^\ /|
| \ / |
| \ / |
1 < _____ 3 -----> 4
1) Start at cone 1 and sprint up to cone 2
2) Cut around cone 2 and down to cone 3
3) At cone 3 make a cut to cone 4
4) Cut around cone 4 and sprint up to cone 5
5) Cut around cone 5 and sprint back to cone 3
6) At cone 3 cut and sprint to cone 1
Cones 1&2 and cones 4&5 should be 25-30yds apart
Cones 1&4 and cones 2&5 should be ~20yds apart
Cone 3 is in the middle of cone 1&4
Perform 3 from going in each direction (6 total)
ULTIMATE DRILL
Focused throwing. 10 flicks, 10 backhands, 10 hammers, 10 scoobers at 10 yards apart. 10 pushups
for every throwaway/drop. Back up to 20 yards and repeat. Do this until you have completed passes
at 40 yards.
STRETCH.
WARM-UP W/ DYNAMIC STRETCHES
3-4 Ladder drills if available
SPEED WORK
1 Sprints x 40 yards, each w/ 1.5 minute rest between each sprint
2 Sprints x 20 yards, each w/ 1 minute rest between each sprint
2 Sprints x 10 yards, each w/ 1 minute rest between each sprint
-If available add some type of resistance by doing one of the following
(Only Pick ONE)
-Run up a hill
-Add a weight vest
-Add a parachute
-Add a sled
-Book bag with weight (books, etc.) in it
CIRCUIT – 45 sec each station and rotate – 2 rounds
1) Plank with arm reach – Start in a push-up position, pick one arm off the floor and extend it
straight out in front of you, and then lower it to the ground. Alternate sides
2) Broad Jumps – Start from a standing position with the arms extended over above the head.
Swing the arms down and back, while at the same time performing a partial squat. Immediately after
the downward motion of the arms and the body, explode up and forward, swinging the arms forward
as the body comes out of the squat. Try to land softly and absorb the impact of the landing by
bending the knees and allow the body to perform a partial squat. Stand back up, reset the arms, and
repeat. Don’t worry exclusively about the distance of the jump, but on getting maximal hip and knee
extension when performing the jump.
3) Push-up with Lateral Walk – Perform a push-up. After a completed rep reach out to the side with
one hand (right) and one foot (right) and then bring the other hand (left) and foot (left) back into
position to perform another push-up. Move right on one rep and back left on the next.
4) Lateral Lunges – Start in a standing position. Step out to the side with one leg (right), and squat
into that leg. Keeping your weight in that leg (right) pull your opposite leg (left) back in under your
body. Keep using the same leg for one round and then switch legs the next time through.
5) Double Leg Glute Bridge – Start on the ground and on your back. Take both foot and tuck
towards your butt. Point your toes towards the sky, so that only your heels are on the ground. From
here push through your heels and squeeze your butt to lift your hips as high as you can.
AGILITY DRILL
X-Drill
4 2
| \/ |
| /\ |
3 1
1) Start at cone 1
2) Sprint to cone 2 and make a cut around it and sprint towards cone 3
3) Cut around cone 3 and sprint to cone 4
4) Cut around cone 4 and sprint to cone 1
Set cones 1&2 and 3&4 ~15yds apart
Set cones 1&3 and 2&4 ~20yds apart
Run a total of 6 times, making 3 starts at cone 1 and 3 at cone 3 running the opposite direction. Rest
20-30s between sprints
ULTIMATE AGILTY DRILL
Mini Suicide to Hucks
Set cones up at 0 (“start cone”) 5, 10, 15 yards. Sprint 5 and back, 10 and back, 15 and back. Once
you hit the start cone after sprinting 15 yards have the thrower put a huck out to either side and
chase it down. Focus on snapping your head back quickly to read the disc and putting yourself in
position to attack the disc at its highest point.
Run 6 times each, rest as needed.
3V3 or GOALTIMATE
WARM-UP W/ DYNAMIC STRETCHES
3-4 Ladder drills if available
SPEED WORK
1 Sprints x 60 yards, each w/ 2 minute rest between each sprint
2 Sprints x 40 yards, each w/ 1.5 minute rest between each sprint
4 Sprints x 20 yards, each w/ 1 minute rest between each sprint
-If available add some type of resistance by doing one of the following
(Only Pick ONE)
-Run up a hill
-Add a weight vest
-Add a parachute
-Add a sled
-Book bag with weight (books, etc.) in it
CIRCUIT – 30 sec each station and rotate – 4 rounds
1) 20 Yd Shuttle – Run 20yds plant on the Right leg and run back. Plant on the Left leg when going
back so that both legs get worked equally.
2) Walking Lunges
3) Plyo Push-up – These will not have a hand release in the bottom of the push-up and the chest
should not bang off the ground. Control the decent and explode up through full extension and repeat.
4) Body weight Squats
AGILITY DRILL
Heads or Tails
Athletes start on a center line, facing each other. Both athletes will have their arms extended and
fingertips should be touching. One athlete is Heads and the other is Tails. Ideally use a coin to
determine the outcome, but if not just have someone say either heads or tails. If Heads is called then
the athlete deemed Heads will turn and sprint 10 yds in the opposite direction he was originally
facing. The Tails athlete should take chase as soon as they hear Heads called. Tails objective is to tag
Heads before they reach the 10yd mark. The loser (if you get tagged or if you don’t tag your
opponent) should do 5 burpees as a penalty.
Have each person go through 8 times.
ULTIMATE AGILTY DRILL
Cutter suicides: cones at 20, 30, and 40 and 50 yards away. Try to hit your cutter as soon as possible
out of their cut. Rest 2 minutes after each person has gone. 3 sets.
3V3 or GOALTIMATE
WARM-UP W/ DYNAMIC STRETCHES
3-4 Ladder drills if available
SPEED WORK
1 Sprints x 80 yards, each w/ 2 minutes rest between each sprint
2 Sprints x 60 yards, each w/ 1.5 minute rest between each sprint
3 Sprints x 40 yards, each w/ 1 minute rest between each sprint
4 Sprints x 20 yards, each w/ 1 minute rest between each sprint
-If available add some type of resistance by doing one of the following
(Only Pick ONE)
-Run up a hill
-Add a weight vest
-Add a parachute
-Add a sled
-Book bag with weight (books, etc.) in it
CIRCUIT – 30 sec each station and rotate – 3 rounds
1) Glute Bridge March – Start on your back on the ground. Bend the knees and bring your heels
toward your butt. The feet should be a few inches from the butt. Point your toes up toward the sky,
so that your heel is the only thing on the ground. Now squeeze your butt and push your hips up off
the ground, while pushing through your heels. You should be in a position that your knee, hip, and
shoulders are in a straight line. Without letting your hips fall back to the ground, pick one foot up off
the ground (Keep the knee bent and move from the hip). Try to bring the thigh up so that it is at 90
with the hip. Lower that leg back to the ground and repeat with the other. Essentially performing a
march in place with the hips bridged up.
2) Single Leg RDL (Inverted Hamstring) – Shift your weight onto a single leg (right). Take the free
Leg (left), and keeping it straight, reach your heel back and up. As the free leg travels back and up, the
torso should lower, and you should be able to maintain a straight line from your heel, through your
hip, and to the shoulder. Once the free leg has been raised to your limit lower it to the ground and
repeat on the opposite leg. The leg on the ground should remain slightly bent to keep the hamstrings
active during the movement. Focus on maintaining hip stability and keeping the hips parallel to the
ground.
3) Push-up with Arm Reach – Start in a push-up position. Perform a push-up but every time you
reach the top of the push-up raise one arm off the ground and reach it out in front. Place it back on
the ground and perform another push-up. Alternate which arm you raise each time.
4) Squat Jumps – Start in a standing position. Perform a full squat. When standing up accelerate all
the way through the extension and perform a jump. Upon landing go directly back into another squat
to start the next rep.
AGILITY DRILL
2 5
^\ /|
| \ / |
| \ / |
1 < _____ 3 -----> 4
1) Start at cone 1 and sprint up to cone 2
2) Cut around cone 2 and down to cone 3
3) At cone 3 make a cut to cone 4
4) Cut around cone 4 and sprint up to cone 5
5) Cut around cone 5 and sprint back to cone 3
6) At cone 3 cut and sprint to cone 1
Cones 1&2 and cones 4&5 should be 25-30yds apart
Cones 1&4 and cones 2&5 should be ~20yds apart
Cone 3 is in the middle of cone 1&4
4 sets.
ULTIMATE AGILTY DRILL
Man Defense Box Drill. Cones should be a minimum of 15 yards apart, 6 reps total (3D/3O).
3V3 or GOALTIMATE
WARM-UP W/ DYNAMIC STRETCHES
3-4 Ladder drills if available
SPEED WORK
2 Sprints x 80 yards, each w/ 2 minutes rest between each sprint
4 Sprints x 60 yards, each w/ 1.5 minute rest between each sprint
4 Sprints x 40 yards, each w/ 1 minute rest between each sprint
2 Sprints x 20 yards, each w/ 45 seconds rest between each sprint
-If available add some type of resistance by doing one of the following
(Only Pick ONE)
-Run up a hill
-Add a weight vest
-Add a parachute
-Add a sled
-Book bag with weight (books, etc.) in it
CIRCUIT – 30 sec each station and rotate – 3 rounds
1) Split Squat Jumps (Start with the feet split in a staggered position, one in front and one in back.
Lower the back knee to the ground, but do not slam it into the ground [shoulders, hips, and knees
should all be in a vertical line at this point]. Explode up from the bottom position into a jump. In
mid-air switch the feet, so that when you land the front foot is now the back foot and vice versa.)
2)Lateral Cone Jumps - side to side, focus on getting height on these as well as reps.
3) Spiderman Lunges – Start in a push-up position. Bring the right foot as far up and as close to the
right hand as possible, trying the keep the foot flat on the ground. Keep your weight in your front
foot (right foot) and walk your hands forward on the ground dragging the back leg (left leg). Once
you have reached a push-up position swing the left foot up beside the hands and repeat walking out
again.
4) Plyo Push-ups – Perform a push-up. When it the bottom position place the chest on the floor and
release the hands from the ground. Explode the hands back into the ground and continue to
acceleration through the top of the movement. Ideally the hands should come off the ground if you
accelerate through the top. Absorb the impact with the arms and go back into the next rep.
5) Lunges (untimed) - fifteen per leg, take your time and make sure you push out your hip by
activating your glute on the leg that is supporting your weight, bring your other leg up into 90
degrees of flexion.. Ask Taylor if you’re doing it correctly if you’re in the Raleigh pod.
AGILITY DRILL
X-Drill
4 2
| \/ |
| /\ |
3 1
1) Start at cone 1
2) Sprint to cone 2 and make a cut around it and sprint towards cone 3
3) Cut around cone 3 and sprint to cone 4
4) Cut around cone 4 and spring to cone 1
5) Cut around cone 1 and sprint past cone 2
Run a total of 6 times, making 3 starts at cone 1 and 3 at cone 3 running the opposite
direction. Rest 20-30s between sprints
ULTIMATE AGILTY DRILL
Serpentine Race:
5---------------under under-------------------5
\ I I /
4 I I 4
/ I I \
3 I I 3
\ I I /
2 I I 2
/ I I \
1 I I 1
Thrower
Set up two sets of five cones, twelve yards apart from each other at 45 degree angles. One guy on
each side goes when signaled and races to the last cone at the center (should be facing other
contender) and sprints for an under cut against their team mate. If you’ve played Ring in the past
two years, you’ve run this drill.
3V3 or GOALTIMATE
WARM-UP W/ DYNAMIC STRETCHES
3-4 Ladder drills if available
SPEED WORK
2 Sprints x 80 yards, each w/ 2 minutes rest between each sprint
4 Sprints x 60 yards, each w/ 1.5 minute rest between each sprint
4 Sprints x 40 yards, each w/ 1 minute rest between each sprint
2 Sprints x 20 yards, each w/ 45 seconds rest between each sprint
-If available add some type of resistance by doing one of the following
(Only Pick ONE)
-Run up a hill
-Add a weight vest
-Add a parachute
-Add a sled
-Book bag with weight (books, etc.) in it
CIRCUIT – 30 sec each station and rotate – 3 rounds
1) Split Squat Jumps (Start with the feet split in a staggered position, one in front and one in back.
Lower the back knee to the ground, but do not slam it into the ground [shoulders, hips, and knees
should all be in a vertical line at this point]. Explode up from the bottom position into a jump. In
mid-air switch the feet, so that when you land the front foot is now the back foot and vice versa.)
2) Broad Jumps – Start from a standing position with the arms extended over above the head.
Swing the arms down and back, while at the same time performing a partial squat. Immediately after
the downward motion of the arms and the body, explode up and forward, swinging the arms forward
as the body comes out of the squat. Try to land softly and absorb the impact of the landing by
bending the knees and allow the body to perform a partial squat. Stand back up, reset the arms, and
repeat. Don’t worry exclusively about the distance of the jump, but on getting maximal hip and knee
extension when performing the jump.
3) Spiderman Lunges – Start in a push-up position. Bring the right foot as far up and as close to the
right hand as possible, trying the keep the foot flat on the ground. Keep your weight in your front
foot (right foot) and walk your hands forward on the ground dragging the back leg (left leg). Once
you have reached a push-up position swing the left foot up beside the hands and repeat walking out
again.
4) Plyo Push-ups – Perform a push-up. When it the bottom position place the chest on the floor and
release the hands from the ground. Explode the hands back into the ground and continue to
acceleration through the top of the movement. Ideally the hands should come off the ground if you
accelerate through the top. Absorb the impact with the arms and go back into the next rep.
AGILITY DRILL
Mirror Drill
-Set up two 5yd x 5yd boxes facing each other with a person in each box
XX
-Pick one person to lead and the other person to follow
-The leader has free range to perform any movement they desire within their box. (ie. Bear crawl,
back pedal, side shuffle, etc.)
-The follower must mirror the actions of the leader as closely as possible. (If the leader backpedals
the follower must back pedal as well in the opposite direction)
Each person should perform 3 sets as the leader and 3 as the follower
Perform 3 sets with 15 seconds of work and 15 seconds of rest. After the 3rd set rest for 1 min and do
another 3 sets of 15 sec work and 15 sec rest.
ULTIMATE AGILTY DRILL
O Vs. D box drill (same one we were running at the beginning of the season)
4 reps total if you are still recovering from this weekend
8 reps total if you did not play this weekend.
3V3 or GOALTIMATE
WARM-UP W/ DYNAMIC STRETCHES
3-4 Ladder drills if available
SPEED WORK
1 Sprint x 80 yards – 2 minutes rest
2 Sprints x 60 yards, each w/ 1.5 minutes rest between each sprint
4 Sprints x 40 yards, each w/ 1 minute rest between each sprint
6 Sprints x 20 yards, each w/ 45 seconds rest between each sprint
-If available add some type of resistance by doing one of the following
(Only Pick ONE)
-Run up a hill
-Add a weight vest
-Add a parachute
-Add a sled
-Book bag with weight (books, etc.) in it
CIRCUIT – 30 sec each station and rotate – 4 rounds
1) Split Squat Jumps (Start with the feet split in a staggered position, one in front and one in back.
Lower the back knee to the ground, but do not slam it into the gorund [shoulders, hips, and knees
should all be in a vertical line at this point]. Explode up from the bottom position into a jump. In
mid-air switch the feet, so that when you land the front foot is now the back foot and vice versa.)
2) Reverse Walking Lunges – Start with the feet side-by-side and standing up. Take a step
backward with one foot (right) and drop the back knee (left) toward the ground. Do NOT jam the
knee into the ground but try to lightly touch it to the ground before pushing back up. Drive through
the heel of the front foot (right) and once standing, step backward with the opposite foot (left).
3) Broad Jumps – Start from a standing position with the arms extended over above the head.
Swing the arms down and back, while at the same time performing a partial squat. Immediately
after the downward motion of the arms and the body, explode up and forward, swinging the arms
forward as the body comes out of the squat. Try to land softly and absorb the impact of the landing
by bending the knees and allow the body to perform a partial squat. Stand back up, reset the arms,
and repeat. Don’t worry exclusively about the distance of the jump, but on getting maximal hip and
knee extension when performing the jump.
4) Plank with arm reach – alternating sides each round.
AGILITY DRILL
X-Drill #2
4 2
\ /
\ /
/ \
/ \
3 1
Cones 1&2 and 3&4 are 10-15 yds apart.
Cones 1&3 and 2&4 should be 10-15 yards apart
Cone 5 should be in the middle of the other 4 cones
1) Start at cone 1
2) Sprint to cone 5 and then shuffle to the right (right leg is the lead leg) to cone 2.
3) Once you get to cone 2, sprint around it and back to cone 5
4) Shuffle to the right again, shuffling to cone 4
5) Sprint around cone 4 and back to cone 5
6) Shuffle to the right, shuffling to cone 3
7) Sprint around cone 3, and sprint back to cone 5
8) Shuffle right to cone 1 to finish the drill
Run a total of 10 times. Start at cone 1 each time, but shuffle to cone 2 first 5 times and shuffle to
cone
3 first 5 times. Rest 20-30s between sprints. This drill can be done in a wave, with a new athlete
starting every time the athlete ahead of them finishes their first shuffle (@cone 2 or 3).
ULTIMATE AGILTY DRILL
Cutter suicides – cones at 10, 20 30, 40 – do them in whatever order you wish.
Two reps on each side.
3V3 or GOALTIMATE
10 sets serpentine
6 sets L drill
6 sets box
6 sets suicide
Box drill: 4 cones 10 yds apart with a fifth cone 10 yds away from one corner cone making a 20 yd line. Cut
around box and once you get back to the starting cone sprint to the far corner cone 20 yds away.
3xclockwise. 3counterclockwise
Suicide: 3 cones. One at 0, 20, and 40 yds. Simply sprint 0-20-0-40-0.
1. Catching -
a) reflex catches:
these are the same things that we did at the workouts before practices towards the end of the season.
Put the cones about 5 yards apart. Cut to the cone and turn hard (focus on planting hard and turning
quickly) expect the disc as soon as you turn around so tell your thrower to have the disc there as soon
as you turn.
b) suicide catches:
these are pretty self explanatory. Put the cones about 10 yards apart; cut to the cone, turn catch the
disc and run it back. Moves the cones back to about 15 yards and do the same thing.
c) agili "t" drill:
the cones are 5 yards apart in the shape of a lower case t; run the circuit of cones in whatever order
you want or have a partner call out a number cone to cut to, the disc can be thrown when ever you
return to the start cone.
d) flutter guts:
I don't know if you know it by this name or not but you may have seen some of us playing it while
were waiting for the next drill at practice. you can either do these by yourself or with a partner.
basically flip the disc up like you do on the flip at the beginning of a game. you're only allowed to catch
with one hand, watch it the whole time, focus on it and attack it at the right time.
e) squash/tennis ball:
find a squash/tennis ball and carry it around with you, squeeze it when you're just sitting around.
seems kinda dumb but it will strengthen your grip and you'll be able to grab the disc tighter during the
game making it harder to drop it.
2. Awareness -
a) box drill w/ shadow or # caller:
this is a lot like the agili "t" drill (setup's the same). for this drill you start at the middle cone. you can
either have a shadow guy that follows you in the same box or you can setup a whole different box.
player a cuts and player b has to follow player a's cut but to the opposite cone
b) side shuffle tag:
this is the game we did in the gym when we had all that terrible weather. there's two sets of cones,
both sets are about 15 yards apart from each other. you're only allowed to side shuffle and the goal is
to knock over all four cones but the player who's "guarding" you is also side shuffling and once they
tag you you're out. get all four cones down without getting tagged.
Non-Disc Skills/Core Strengthening:
These are called “One Song Workouts” and are done the length of a song, there’s 3 here (I’d encourage
you to do more than just one but one is better than none). Have fun!
Workout One –
30 jumping jacks
10 squats
50 russian twists
20 crunches
10 side lunges
5 jump squats
15 second supermans
30 jumping jacks
Workout Two –
40 high knees
15 vertical leg crunches
10 incline pushups
20 jumping jacks
10 jack knife sit ups
5 burpess
30 mountain climbers
40 jumping jacks
30 russian twists
Workout Three –
30 jumping jacks
50 bicycles
10 incline pushups
5 sit ups
10 standing calf raises
10 squats
15 crunches
30 jumping jacks
Workout Four –
20 jumping jacks
20 butt kickers
10 tricep dips
15 vertical leg crunches
5 jumping jacks
30 russian twists
10 jack knife sit ups
10 lunges
30 jumping jacks
Repeat this 3 times:
10 push up
25 crunches
25 squats
30 lunges
50 jumping jacks
60 second wall sits
Repeat this as many times as you’d like (Level 1 – 3 sets, Level 2 – 5 sets, Level 3 – 7 sets)
40 jumping t’s
40 seal jumps
20 steps duck walk
20 sit ups
20 russian twists
Name Workouts –
Spell your full name and that’s your workout
A – 50 jumping jacks
B – 20 crunches
C – 30 squats
D – 15 pushups
E – 1 minute wall sit
F – 10 burpees
G – 20 second arm circles
H – 20 squats
I – 30 jumping jacks
J – 15 crunches
K – 10 pushups
L – 2 minutes wall sit
M – 20 burpess
N – 25 burpees
O – 40 jumping jacks
P – 15 second arm circles
Q – 30 crunches
R – 15 push ups
S – 30 burpees
T – 15 squats
U – 30 second arm circles
V – 3 minute wall sits
W – 20 burpees
X – 60 jumping jacks
Y – 10 crunches
Z – 20 push ups