| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Week 1 | Endurance | Speed | Agility, Explosion | Endurance | Speed | Agility, Explosion |
| 1st Week in May | 30-minute run | Sprints: | Cone Weave (4 sets) | 30-minute run | DAY OFF! | 4 Corner Drill (4 sets) |
| Warm-up & Stretch BEFORE | 6 x 10yds | Ankle Jumps (3x10) | Don't forget to get in the weight room. See your strength training schedule. | Vertical Jumps (3x10) | ||
| 4 x 20yds | Tuck Jumps (3x10) | Ski-jumps (2x10) | ||||
| Cool-down AFTER | ||||||
| Week 2 | Endurance | Speed | Agility, Explosion | Endurance | Speed | Agility, Explosion |
| 30-minute run or | Sprints: | T-Shuttle (2 sets) | DAY OFF! | Accelerators: | Line Hops (3x20) | |
| Warm-up & Stretch BEFORE | stationary bike | 4 x 10yds | Figure 8 (2 sets) | Don't forget to get in the weight room. See your strength training schedule. | 5 x 50yds | Single-Leg Line Hops (3x10 each leg) |
| 4 x 20yds | Tuck Jumps (3x10) | 1 x 100yds | ||||
| Cool-down AFTER | 2 x 30yds | Long Jumps (3x10) | Ski-jumps (2x10) | |||
| 4-Square Drill (5 sets) | ||||||
| Week 3 | Endurance | Speed | Agility, Explosion | Endurance | Speed | Agility, Explosion |
| 30-minute swim or run | DAY OFF! | Single Leg Tuck Jumps (2x10 each leg) | Tempo Run - 30 min | Sprints: | Line Hops (3x20) | |
| Warm-up & Stretch BEFORE | Don't forget to get in the weight room. See your strength training schedule. | 4 x 10yds | Front-to-Back Line Hops (3x20) | |||
| Tuck Jumps (3x10) | 6 x 40yds | |||||
| Cool-down AFTER | Ankle Jumps (3x10) | 2 x 50yds | T-Shuttle (3 sets) | |||
| Corner Drill (4 sets) | ||||||
| Week 4 | Endurance | Speed | Agility, Explosion | Endurance | Speed | Agility, Explosion |
| DAY OFF! | Accelerators: | X Drill (3 sets) | Intervals: | Pro Shuttle (4 sets) | Ankle Jumps (3x10) | |
| Warm-up & Stretch BEFORE | Don't forget to get in the weight room. See your strength training schedule. | 5 x 50yds | Circle Run (2 sets) | 1 x 880yds | Squat Jumps (2x10) | |
| 3 x 100yds | Vertical Jumps (3x10) | 4 x 440yds | Long Jumps/Go (2x10) | |||
| Cool-down AFTER | Ski-jumps (2x14) | Rest interval: 3 min | ||||
| Week 5 | Endurance | Speed | Agility, Explosion | Endurance | Speed | Agility, Explosion |
| Basketball, Soccer, Racquetball, Mountain Biking, Running, Swimming, etc. | Sprint Starts: | DAY OFF! | Tempo Run - 30 min | Sprints: | Cone Weave (4 sets) | |
| Warm-up & Stretch BEFORE | 15 x 10yds | Don't forget to get in the | 2 x 20yds | 5/10/5 Shuttle (3 sets) | ||
| weight room. See your | 6 x 30yds | Line Hops (3x20) | ||||
| Cool-down AFTER | workout schedule. | 2 x 40yds | Front-to-Back Line Hops (3x20) | |||
| Week 6 | Endurance | Speed | Agility, Explosion | Endurance | Speed | Agility, Explosion |
| Intervals: | Accelerators: | 4 Corner Drill (4 sets) | 30-minute run | Accelerators: | Circle Run (3 sets) | |
| Warm-up & Stretch BEFORE | 2 x 880yds | 5 x 100yds | X Drill (3 sets) | 10 x 50 yds | Triangle Agility (3 sets) | |
| 4 x 440yds | Vertical Jumps (3x10) | Tuck Jumps (3x10) | ||||
| Cool-down AFTER | 2 x 220yds | Single Leg Tuck Jumps (2x10 each leg) | Ankle Jumps (3x10) | |||
| Rest Interval: 3:00 min | Ski-jumps (2x14) | |||||