Drill #1 For 90 seconds
Long Shuttle – From the starting line, sprint 5 yards and back, then 10 yards and back, then 15 yards and back. Bend down and touch the line with a hand at each 5-, 10- and 15-yard interval. Continue for 90 seconds as many repetitions as possible.
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Rest 90 seconds
Drill #2 For 90 seconds
Lateral Shuffle – From the starting line, shuffle 5 yards and back, then 10 yards and back, then 15 yards and back. Touch the line with a foot at each 5-, 10- and 15-yard interval,
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Rest 90 seconds
Drill #3 For 90 seconds
Carioca – From the starting line, carioca 5 yards and back, then 10 yards and back, then 15 yards and back. Touch the line at each 5-, 10- and 15-yard interval with a foot.
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Rest 90 seconds
Drill #4 For 90 seconds
Backpedal – From the starting line, backpedal 5 yards and back, then 10 yards and back, then 15 yards and back. Touch each line with a foot at each 5-, 10- and 15-yard interval,
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Rest 90 seconds
Drill #5 For 90 seconds
Sprint – From the starting line, sprint 5 yards and back, then 10 yards and back, then 15 yards and back. Touch the line at each 5-, 10- and 15-yard interval with a foot.
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Rest 90 seconds
Drill #6 For 90 seconds
Sprint Shuffle – From the starting line, sprint 5 yards and lateral shuffle back, then sprint 10 yards and shuffle back, then sprint 15 yards and shuffle back. Touch each line with a foot.
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Rest 90 seconds
Drill # 7 For 90 seconds
Sprint Carioca – From the starting line, sprint 5 yards and carioca back, then sprint 10 yards and carioca back, then sprint 15 yards and carioca back. Touch each line with a foot.
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Rest 90 seconds
Drill #8 For 90 seconds
Sprint Backpedal – From the starting line, sprint 5 yards and backpedal back, then sprint 10 yards and backpedal back, then sprint 15 yards and backpedal back. Touch each line with a foot.
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Rest 90 seconds
Drill #9 For 90 seconds
Long Shuttle – From the starting line, sprint 5 yards and back, then 10 yards and back, then 15 yards and back. Bend down and touch the line with a hand at each 5-, 10- and 15-yard interval.
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Rest 90 seconds
Drill #10 For 90 seconds
Sprint Down Up – From the starting line, sprint 5 yards cross the line turn and put both hands on the line, stomach on the ground and then sprint back, Touch with a foot, turn and sprint 10 yards cross the line, turn and put both hands on the line, stomach on the ground and then sprint back. Touch with a foot, turn and sprint 15 yards across the line turn and put both hands on the line, stomach on the ground and then sprint back.
