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Speed

Warm Up

Static Stretching

  • Rocking Lunges

  • Upward/Downward Dog

  • Sitting Leg Spread (or Splits)

  • Side to Side Lunge

  • Frog Stretch

Dynamic Stretching

  • Sky the Disc

  • Jump Squats

  • Ballerina Walks

  • High Kicks

  • Open/Close the Gates

Heart Rate Up

  • 3 Step Sprints

Drills

Speed Drills

  • Shuttle Runs

    • Time it and try to beat the time during the next speed POD​

  • Change of Direction Drill

    • Race if enough people​

Agility Throwing Drills

  • Go-To Drill (Dino Catches Only)

  • 2-Line Drill

    • Dump​

    • ​Strike​

    • Under

    • Deep

Group / Fun

Group Drills

  • End Zone Drill

Scrimmage

  • If you're alone, throw in the wind until you make some friends

Fun Conditioning Challenge

  • Randy Moss (1v1) Go Deep

  • ​Race

    • Backwards​

    • ​Karaoke​

    • Shuffle

    • Normal

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