| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Week 17 | Endurance | Speed | Agility, Explosion | Endurance | Speed | Agility, Explosion |
| Tempo Run - 40 min | DAY OFF! | Ankle Jumps (3x10) | 300-yd Shuttle (3 sets) | Sprint Starts: | Front-to-Back Line Hops (3x20) | |
| Warm-up & Stretch BEFORE | Don't forget to get in the weight room. See your strength training schedule. | Long Jumps/Go (3x10) | 15 x 10yds | |||
| Ski-jumps (4x10) | Six 50-yard sprints | Single-Leg Line Hops (3x10 each leg) | ||||
| Cool-down AFTER | Cone Weave (4 sets) | back and forth. | ||||
| Triangle Agility (4 sets) | Rest Interval: 5:00 min | Single Leg Tuck Jumps (3x10 each leg) | ||||
| Vertical Jumps (3x10) | ||||||
| Week 18 | Endurance | Speed | Agility, Explosion | Endurance | Speed | Agility, Explosion |
| This is the first week of school and the week just prior to tryouts. You will be given the liberty to choose your workout regimen for this week. My suggestion is that you do not overwork yourself. I also suggest that you do not take this week off. Work-out at low to medium intensity in preparation for tryouts. Try to keep your total reps down. Look at the Week 9 workout...that would be a good regimen to follow just prior to tryouts. You should feel prepared, but not too tired on the first day of tryouts. Get your rest! | ||||||
| Warm-up & Stretch BEFORE | ||||||
| Cool-down AFTER | ||||||