Warmup

• "3x circuit" - go through each activity in the list once, go back through a second time, and a third time
• "5x circuit" - same as above except 5 times instead of 3
• "8x 20 seconds work, 10 seconds rest" - do the first activity - work for 20 seconds then rest for 10, repeat 8 times - then go to the following activity and repeat 8x 20 seconds work + 10 seconds rest. Complete all activities using this pattern.

• 90 secs at "65%" (easy jog)
• 60 secs at "90%" (jog/run)
• 30 secs at "100%" (sprint)
• 90 secs at "65%" (easy jog)
• 60 secs at "90%" (jog/run)
• 30 secs at "100%" (sprint)

• Skipping arm circles
• Hip out
• Hip in
• Frankensteins
• Knee pulls
• Butt kickers
• Walking lunge
• Walking calf raise
• Hamstring scoop
• Running quick forwards, backwards
• Static bench (4 x 20 secs on, 10 secs rest)
• Sideways bench(4 x 20 secs on, 10 secs rest on each side)
• Hamstring bridge (U9-U13 two legs 10 reps, U14+ single leg, both legs, 10 reps)
• Break dancing game (10x each direction)
• Single leg transverse hops (4 x 20 secs on, 10 secs rest, ea leg)
• Sprint, backpedal diagonal - 4 cones (4 x 20 secs on, 10 secs rest)

Juggling

• 2-3 mins of juggling

Core work / lower body

• 10 bird dog
• 10 duck walk
• 10 crab walking
• 10 reverse lunge
• 10 plank ball pull unders
• 10 Bulgarian split squat (each leg, no weights)

Ball activities

• 25 Toe touches
• 25 Bells
• 25 Sole rolls - side-to-side, bouncing
• 25 Sole rolls - forward/backward bouncing
• 25 Forward cross-body roll (push yourself)
• 25 Salsa
• 25 Push and pull
• 25 Waltz

• Dribbling inside of foot  each foot, 30 secs, 5x
• Dribbling outside of foot each foot, 30 secs, 5x
• Fast lane dribble - 5x each direction, use both feet, outside/laces foot
• Controlled lane dribble - 5x each direction, use both feet, outside/laces foot

Wall activities

• 9 stage training series