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    Workout 3

    Warmup

    Jog 3-5 minutes

     

    Speed Improvement Drills

    High Knees 2 x 20 yds

    Butt Kicks 2 x 20 yds

    Lateral Shuffle 2 x 20 yds

    Carioca 2 x 20 yds

     

    Strength and Core Backpedal 2 x 20 yds

    Mountain Climbers 2x 30 reps (15 per leg)

    Body Squats 2x 15 reps

    Crunches 2x 15 reps

    Tricep Dips 2x 12 reps(You can you a chair or bench with feet flat on the ground)

    Pushups 2x 10 or until failure

     

    Cool Down

    Jog 5-10 Minutes

     

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