Core Workout

3 sets of the following:

Planks - 30 sec on both sides and front
V-ups - 20 reps
Dead Bugs - 20 reps, 1 rep is both legs once
Oblique Twists - 20 reps, 1 rep is once to both sides

If you want to bring a little cardio into the workout jump rope for a few minutes prior to starting and between each set.

Agility Workout

For the agility workout you will do 3 sets of the following drills with 5 minutes rest between each set. Rest between reps should be 1-2 times what it took to run, aka if it took you 10 sec to run then you should be running it again 10-20 sec later, groups of 2 or 3 builds in the timing for you.

Modified T-Drill - once going right first once going left first, see image below
X-Drill - once starting on the left once starting on the right, see image below
Quick Cuts to Huck/Wagonwheel - once going right first once going left first, you can find it on the drills page
Serpentine Agility Test - Check it out Here
Ladder - 3 drills
1) Basic fast feet straight through the ladder as fast as you can go while staying in control, see high knee runs in the link below
2) 2 in 2 out, do this once each direction, see the same name in link below
3) Shuffle, do this once each direction, see Icky Shuffle in the link below or in the video Zac and Lee Jabbing Here

Ladder Drills

Track Workout 4

12 x 200's is a workout designed for 2 people on an indoor track (indoor tracks are 200m). The first person will run 1 lap hard and when completing 1 full lap the second player will go while the first rests, another option would be 100m out and back like the straighaway on a standard track. 12 reps per person of 200 meters with a rest between each rep. This can be modified to be done with 3 players on a standard (400m) outdoor track with 1 player on each side of the track in the rest cycle while 1 player is running, however this results in a rest period twice as long. I would recommend increasing the number of reps (18-24) if this format is used.

Track Workout 3

Jog and warm up.
500 meters, 1 set of 4 reps, 2 minutes rest between reps
300 meter shuttle (25 back, 50 back, 75 back), 1 set of 4 reps, 2 min rest between
reps
120 meter sprint, 2 sets of 5 reps, 60 sec rest between reps, 3 min between sets
20 meter sprints, jog back, 2 sets of 5 reps, 3 min rest between sets.

Track Workout 2

Active Warm Up/Stretch

50 Meters Sprint, 30 sec rest
50 Meters Sprint, 60 sec rest
100 Meters Sprint, 60 sec rest
100 Meters Sprint, 60 sec rest
200 Meters Sprint, 90 sec rest
200 Meters Sprint, 90 sec rest
300 Meters Sprint, 90 sec rest
300 Meters Sprint, 120 sec rest
400 Meters Sprint, 120 sec rest
300 Meters Sprint, 90 sec rest
300 Meters Sprint, 90 sec rest
200 Meters Sprint, 90 sec rest
200 Meters Sprint, 60 sec rest
200 Meters Sprint, 60 sec rest
100 Meters Sprint, 60 sec rest
100 Meters Sprint, 30 sec rest
50 Meters Sprint, 30 sec rest
50 Meters Sprint

Track Workout 1

This is a ladder sprint workout which should be done once a week and lasts 13 weeks.

Week 1: 8 x 20 yds, 6 x 40 yds, 4 x 60 yds, 2 x 80 yds, 1 x 100 yds
Week 2: Same as Week 1
Week 3: 10 x 20 yds, 8 x 40 yds, 6 x 60 yds, 4 x 80 yds, 2 x 100 yds
Week 4: 12 x 20 yds, 10 x 40 yds, 6 x 60 yds, 4 x 80 yds, 3 x 100 yds
Week 5: 14 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 6: Same as Week 5
Week 7: 16 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 8: 18 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 9: Same as Week 8
Week 10: 20 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 11: Same as Week 10
Week 12: 18 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 13: 16 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds

Rest cycle for Weeks 1-4 is 30 sec for 20's, 45 sec for 40's, 60 sec for 60's, 75 sec for 80's, and 90 sec for 100's
Rest cycle for Weeks 5-13 is 20 sec for 20's, 30 sec for 40's, 45 sec for 60's, 60 sec for 80's, and 75 sec for 100's