Day 14 — Jump / Sprint
Thursday, March 12, 2026
Jump / Sprint
Shot Put
Throws Warmup
Broad Jump to Sprint
3 x 25y
Bounds
3 x 15y
Speed Skaters
3 x 8 each
Lateral Line Hops
3 x 10 each
Striders
3 x 50y
Throwing — Shot Put
Drivers
x 15
Overhead Throws
x 15
Stand Throws
x 6
Step Back Glides
x 4
Full Glides
x 2
Jump / Sprint Session
Warm-Ups
1a
A-Skips
2 x 20y
1b
High Knees
2 x 20y
1c
Butt Kicks
2 x 20y
Jumps
2a
Box Jumps
4 x 3
2b
Hurdle Hops
4 x 5
2c
Broad Jumps
4 x 3
Sprints
3a
10y Accelerations
x 4
3b
30y Fly Sprint
x 4
Mobility
Ankle Circles
2 x 10 each
Leg Swings (Front / Lateral)
2 x 10 each
Walking Knee Hugs
2 x 10
Core
Hollow Body Hold
3 x 0:30
Plank Shoulder Taps
3 x 10 each
Flutter Kicks
3 x 0:30
Print