June 3

1) Warm-up jog
2) Active warm-up
3) Agility drill: 6 x 6-cone drill
4) Agility drill: 6 x tennis ball drill
5) 200 m suicides: 2 x 5 reps; 90s between reps, 5 min between sets

6-cone drill: Set up 6 cones in a straight line, ~2 ft apart. Follow
the progression outlined in the attachment, straight through without
rest. Your shoulders should be square the entire time, facing
perpendicular to the line of the cones. It is a progression of
carioca/quick feet/side shuffling. Every turn should be a hard cut;
don't round anything. Do 3 times in each direction.


Tennis ball drill: Set up cones in the pattern described in the email,
~10 ft between each cone. If you have tennis balls, place one on top
of each cone except for the start cone. As you run to each cone, you
pick up the tennis ball and transfer it back to the empty cone.
Again, keep your shouldersfacing forward the entire time. Side
shuffle across, and backpedal tomove backwards. Do 3 times in each
direction.


200 m suicides: Set up cones at 0, 15, 25, and 40 yds. The progression
is 0-15-0-25-0-40-(jog back to 0)-40. Run everything (with the
exception of the 40 jog) as close to 100% as possible, and focus on
keeping your ass down, planting and turning hard on each change of
direction.