Launch Pad: Dynamic

Set up

Field

Use cones to mark a 20-yard channel.

Players

Line the players up at one end and perform each movement down the channel and back.

How it runs

1. 1.Begin with a light jog down and back twice.
2. 2.Travel down with high knees and return with butt kicks.
3. 3.Perform open-the-gate hip rotations on the way down and close-the-gate rotations on the way back.
4. 4.Side shuffle down the channel and carioca on the return.
5. 5.Use walking lunges with a torso twist going down, then straight-leg kicks coming back.
6. 6.Finish with three progressive sprints at 60%, 80%, and 95% effort.