Workout

Sprints:

- 10x 10m sprints (crossover start- 5 each way)

- 5x 5m jog, 10m sprint

Box Agility Drills: (set up 4 cones 5m apart in a square)

- forwards, shuffle left, backwards, shuffle right (x3)

- butterfly- fwds to top right, tight turn fwds to bottom left, fwds to top left, fwds back to start (x3)

Agility Ladder Drills: (3x each)

- Icky Shuffle

- Lateral Shuffle

- Machine Gun (double tap into box from side)

- 1 foot hops (both legs)

- 2 foot hops (2 forwards, 1 backward)