Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Week 7	Endurance	Speed	Agility, Explosion	Endurance	Speed	Agility, Explosion
	DAY OFF!	Sprints:	Triangle Agility (3 sets)	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.	2 x 10yds	T-Shuttle (3 sets)		2 x 10yds	Single-Leg Line Hops (3x10 each leg)
		4 x 20yds	Squat Jumps (3x10)		2 x 30yds
Cool-down AFTER		6 x 40yds	Front-to-Back Line Hops (3x20)		2 x 50yds	Ski-jumps (3x10)
					2 x 70yds	Vertical Jumps (3x10)
Week 8	Endurance	Speed	Agility, Explosion	Endurance	Speed	Agility, Explosion
	**Your Choice**	Accelerators:	4-Square Drill (10 sets)	Intervals:	Sprint Starts:	X Drill (3 sets)
Warm-up & Stretch BEFORE	Make sure your activity lasts at least 30 min.	10 x 50 yds	Long Jumps/Go (3x10)	8 x 220	15 x 10yds	4 Corner Drill (4 sets)
		2 x 100yds				Vertical Jumps (3x10)
Cool-down AFTER				Rest Interval: 2 min		Single Leg Tuck Jumps (2x10 each leg)
Week 9	Endurance	Speed	Agility, Explosion	Endurance	Speed	Agility, Explosion
	Tempo Run - 30 min	Sprints:	**Your Choice**	Stationary Bike - 30 min	Accelerators:	Ski-jumps (3x10)
Warm-up & Stretch BEFORE		4 x 40yds	Take a DAY OFF if you would like.		5 x 50 yds	Tuck Jumps (3x10)
Cool-down AFTER
Week 10	Endurance	Speed	Agility, Explosion	Endurance	Speed	Agility, Explosion
	Intervals:	Sprints:	Line Hops (3x20)	30-minute run or swim	DAY OFF!	4 Corner Drill (4 sets)
Warm-up & Stretch BEFORE	1 x 880yds	2 x 10yds	Single-Leg Line Hops (3x10 each leg)		Don't forget to get in the weight room. See your strength training schedule.	Figure 8 (4 sets)
	2 x 440yds	2 x 20yds				Cone Weave (4 sets)
Cool-down AFTER	4 x 220yds	2 x 30 yds	Front-to-Back Line Hops (3x20)			Ankle Jumps (3x10)
	2 x 110yds	2 x 40 yds				Squat Jumps (3x10)
	1 x 880yds	2 x 50 yds	4-Square Drill (8 sets)			Vertical Jumps (3x10)
	Rest Interval: 2:30 min	Pro Shuttle (1 set)	Long Jumps/Go (3x10)
Week 11	Endurance	Speed	Agility, Explosion	Endurance	Speed	Agility, Explosion
7/12 to 7/17	Tempo Run - 35 min	Accelerators:	5/10/5 Shuttle (5 sets)	30-minute run	Pro Shuttle (6 sets)	Single Leg Tuck Jumps (2x10 each leg)
Warm-up & Stretch BEFORE		8 x 100 yds	T-Shuttle (5 sets)
			Tuck Jumps (3x10)			Ski-jumps (3x10)
Cool-down AFTER			Long Jumps (3x10)			Vertical Jumps (3x10)
						Ankle Jumps (3x10)
						Circle Run (3 sets)