1.

Sprinting

Monday Wednesday Friday

Vertical and
Starts first step 6-10x yards Sumo dead
ME lower Jumps horizontal
efficiency various starts lift
variations
Vertical and
Squat horizontal
ME upper Vertical variation RE lower Throws
variation throws with
angles
Hinge Horizontal
RE upper Vertical pull RE lower RE upper
variation press
Horizontal
RE upper Horizontal pull RE lower SL work RE upper
pull
Arm strings/ Triceps /
Triceps/neck/upper RE lower and
RE upper low back/ abs RE upper neck / upeer
back work dragging
10 -15 mins. back work
2. Jumping

Monday Tuesday Wednesday Thursday Friday

Approach
Standing back
jumps(i.e. no
ward flop, 2-3
flops), 1,3, or
Event OFF times
5 strides, 2-3
High jump, 1 or 3
times at each
strides, 2-3 times
stride length
Standing long
Bounds, 3x10-20 jump, 3-5 times, Bound, 3x10-
Ply metrics OFF
meter hurdle hops, 2x5 20 meters
meters
Technique drills, Technique
5-10 minutes, drills 5-10
Sprints OFF
5x20 meters minutes 5x40
sprints meter sprints
Back squats Power clean Split clean,
Romanian hang, bar at hang bar at
dead lifts above the knee above the knee
Front squats good
Bench press level level
mornings
Bent over Clean pulls, Clean pulls
Strength Incline press one
rows hang, bar at OFF hang bar at
training arm dumb bell
Standing above the knee above the knee
rows seated
military press level level
military press
3x6 – 10x10 - Push jerks 3x3 – Split jerks 3x3
80% each 6x60 – 70% each – 6x60 – 70%
exercise exercise each exercise
3. Throwing

Throwers
Exercise Monday Tuesday Wednesday Thursday Friday
Routine

100 walking 100 walking 100 walking

lunges (50 each lunges (50 each lunges (50 each
leg) minimal leg) minimal leg) minimal
pauses pauses pauses
100 body squats 100 body squats 100 body squats
25 squats for 25 squats for 25 squats for
Strength work
height height height
100 push ups 100 push ups 100 push ups
100 single leg 100 single leg 100 single leg
hops for height hops for height hops for height
(50 each leg) (50 each leg) (50 each leg)

Icky shuffle Icky shuffle

5 hops and run 5 hops and run
(quick) (quick)
Speed word –
Single leg hops Single leg hops
any line or side
forward and forward and
walk seam will
back back
work. Complete
Single leg hops Single leg hops
the drill for 10
left and right left and right
yards (abort 10
Quick feet Quick feet
large steps)
carioca carioca
down and back
20 ten yards 20 ten yards
each drill
sprints. Be as sprints. Be as
explosive as explosive as
possible. possible.