Good change of direction workout

Last night, Anna and Sophie and I did a great workout that Anna put together, working on take off and change of direction. I especially liked the "resistance running" where you were being held back by a teammate (can use a towel or a giant rubber band-like thing) while you worked on driving your knees up and powering forward.

dynamic warm up

5x30 yard explosion sprint (jog 5, sprint 25, stop on the end line) - jog back to beginning and repeat

3x"w" run (focusing on getting low, stutter stepping, and powerful change of direction)

3x20 seconds quick feet/cone touches with 20 second rest

quick feet + 10 yard sprint - 2x fwd, R side, L side, facing backwards (get back in line as soon as you were done)

3x of the following:
-sprint 20 yards, 10 yard ladder quick feet forwards (alternate which foot you started with with each rep), side shuffle 15 feet, side shuffle back 15 feet, 10 yard ladder quick feet backwards, 20 yard backward sprint

resistance running
3x15 yards with breakaway

2 sets of:
10 pushups/planks10x each side
dead bug
side plank 30 seconds each side

Julia