Warmup
Easy jog for 5 min
-Then-
10m Each
Walking Quad Pull
Walking Toe Touch
Walking Knee Hug
Toe walk
Heel walk
Forward Bound
-Then-
3×15 yards each, A Skips, B Skips, C Skips
5×10 yard push up sprints
4×40 yard build up sprints, walk back
Workout
Speed Pyramid:
On a 100 yard field, sprint 10 yards and walk, 90. For the next sprint, sprint 20 yards and walk 80. Then 70/30, 60/40 etc all the way up to a 90 yard sprint and a 10 yard walk. Then work you way back down 80/20, 70/30, etc
Cool Down
Seated hamstring stretch for 2 min
and then