LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

G2S: uni hand bridge w/Same Side leg rotational step thru 1 x 5 each

Set	reps	Tempo	Rest
1	5 each	controlled	as needed

Side Plank w/top arm rotational reach 1 x 10 per side

Set	reps	Tempo	Rest
1	10 per side	controlled	as needed

1-Arm Plank Get Up to Balance 1 x 5 each side

Set	reps	Tempo	Rest
1	5 each side	controlled	as needed

Accel: loaded dead start 1/2 knee to OSL bound, diagonal arms 1 x 5e

Set	reps	intensity	Tempo	Rest
1	5e	high	explosive	as needed

Bear Crawl Forward/reverse 1 x out/back x 5

Set	reps	Tempo	Rest
1	out/back x 5	controlled	as needed

Hopscotch 3D Matrix (common directions) 1 x 3 rounds per leg

Set	reps	Tempo	Rest
1	3 rounds per leg	controlled	as needed

Sia/Keira pre or post practice A

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

In season maintenance of strength and power at field

Workout Blocks

Working Block
Circuit x 1

UMT
G2S: uni hand bridge w/Same Side leg rotational step thru

reps 5 each

Tempo controlled

Rest as needed

Set	Reps	Tempo	Rest
1	5 each	Controlled	as needed (h:m:s)

UMT
Side Plank w/top arm rotational reach

reps 10 per side

Tempo controlled

Rest as needed

Set	Reps	Tempo	Rest
1	10 per side	Controlled	as needed (h:m:s)

10 total per side but you can do 5, switch, then repeat

ULT
1-Arm Plank Get Up to Balance

reps 5 each side

Tempo controlled

Rest as needed

Set	Reps	Tempo	Rest
1	5 each side	Controlled	as needed (h:m:s)

LMT
Accel: loaded dead start 1/2 knee to OSL bound, diagonal arms

reps 5e

intensity high

Tempo explosive

Rest as needed

Set	Reps	Intensity	Tempo	Rest
1	5e	High RPE	Explosive	as needed (h:m:s)

ULT
Bear Crawl Forward/reverse

reps out/back x 5

Tempo controlled

Rest as needed

Set	Reps	Tempo	Rest
1	out/back x 5	Controlled	as needed (h:m:s)

out back is 2 steps per hand each way

UMT
Hopscotch 3D Matrix (common directions)

reps 3 rounds per leg

Tempo controlled

Rest as needed

Set	Reps	Tempo	Rest
1	3 rounds per leg	Controlled	as needed (h:m:s)