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| Northwest Pyometric Drill Routines and Videos |
| WARMUP AT START OF PRACTICE: | |
| Mon, Wed, Fri: | Tue, Thur: |
Jog (50%) 400m & then 1 lap of: Hop & Holds, Leg swings |
Jog (50%) 400m & then 2 laps of: Back straight: Ballerinas-facing infield-50m, Windmill skips-50m, Curve: Sprint (90%)-60m, walk-40m, Front straight: Ballerinas-facing stands-50m,Windmill skips-50m, Curve: Sprint (90%)-60m, walk-40m |
| Phase 1 Drills (March) | |
| HOUSE 1A-MON, WED, FRI | HOUSE 1B-TUE, THU |
| 1. High Knees | 1. High Knees |
| 2. Butt Kicks | 2. Butt Kicks |
| 3. A-Skips | 3. B-Skips |
| 4. Two Foot Tuck Jumps w/20m Sprint | 4. Rockettes |
| 5. Heel Walks | 5. Heel Walks Backwards |
| 6. Toe Walks | 6. Toe Walks Backwards |
| 7. Fast Leg (Left, Right, Alternating) | 7. Backward Run |
| 8. Carioca | 8. Crazy Legs |
| 9. Lateral Line Jumps | 9. A-Runs |
| 10. Supermans | 10. Speedskaters |
| 11. Fence Paw On Clap | 11. Montain Climbers |
| 12. Wickets | |
| Phase 2 Drills (April) | |
| HOUSE 2A-MON, WED, FRI | HOUSE 2B-TUE, THU |
| 1. High Knees w/20m Sprint | 1. High Knees |
| 2. Butt Kicks | 2. Butt Kicks w/20m Sprint |
| 3. A-Skips | 3. B-Skips |
| 4. Carioca w/20m Sprint | 4. Rockettes |
| 5. Ankling | 5. Two Foot Tuck Jumps w/20m Sprint |
| 6. Alternating Fast Leg w/20m Sprint | 6. Backwards Hip Stepovers |
| 7. Jogging Double Fast Leg (Alternating) | 7. Straight Leg Bounds w/20m Sprint |
| 8. Crazy Legs w/20m Sprint | 8. A-Runs |
| 9. Backwards Hip Stepovers | 9. Star Jumps |
| 10. Fence Paw On Clap | 10. Wickets |
| Phase 3 Drills (May) | |
| HOUSE 3A-MON, WED, FRI | HOUSE 3B-TUE, THU |
| 1. A-Skips Double Tap | 1. High Knees w/Hands On Head |
| 2. Straight Leg Bounds w/Arms Straight Up | 2. Butt Kicks w/Hands On Head |
| 3. Straight Leg Bounds (L,R) & Fast Leg (L,R) | 3. A-Skips |
| 4. G-Drill Single Leg Hop w/Cycle | 4. B-Skips Double Tap |
| 5. Straight Leg Bounds w/Normal Arms | 5. Alternating Fast Leg w/Hands On Head |
| 6. Alternating Fast Leg Accelerating | 6. Alternating Fast Leg Normal Arms |
| 7. Jogging Double Fast Leg (Alternating) | 7. Ankling |
| 8. Crazy Legs | |
| 9. Two Foot Tuck Jumps w/20m Sprint | |
| 10. Wickets | |
| Non-Impact Drill Set |
| 1. Heel Walks |
| 2. Toe Walks |
| 3. Penguin (Toes Out) Walks |
| 4. Pigeon (Toes In) Walks |
| 4. Windmill Skips |
| 5. Leg Swings Set |
| 6. Iron Crosses |
| 7. Scorpions |
| 8. Rockers Into Hurdles |
| 9. Glute Bridge w/Alternating Straight Leg Lifts |
| 10. Supermans |
| 11. Forward Plank w/Straight Leg Lifts |
| 12. Roman Chair Crunches |
| 13. Front Lunges Down and Step Back Up In Place |
| 14. Calf Raises |
| 15. Prisoner Squats |