- Hill Sprints: Sprint up the hill. Repeat 6-15x depending on length and grade of hill.
- Litvinov Sprints: Do 8 kettlebell front squats, drop the bells and sprint like your hair is on fire for 20 yards. Repeat 6-8x.
- Bleacher Work:
- Do 5 plyo jumps then sprint the stairs. 4 sets w/ 2-3 minutes rest.
- Sprint the stairs – every step. 4 sets w/ 1 minute rest.
- Sprint the stairs – every other step. 4 sets with 1 minute rest.
- Sprint the stairs – side stepping every step. Alternate direction every set. 4 sets w/ 1 minute rest.
- Prowler Work: Push on the high handles for 20 yds out, push on the low handles for 20 yds back. Repeat 4-6x.
- Sled Work: Pull sled 20 yds backward, crossover to the left for 20, crossover to the right for 20, pull forward with arms extended for 20 yds. Repeat 2x.
Soccer