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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. Heel Walks | 1. Heel Walks Backwards |
| 2.Toe Walks | 2. Toe Walks Backwards |
| 3.Dribbles (Walking then low) | 3. High Knees |
| 4. High Knees | 4. Butt Kicks |
| 5. Butt Kicks | 5. Rockettes |
| 6. A-Skips | 6. B-Skips |
| 7. Two Foot Tuck Jumps w/20m Sprint | 7. Crazy Legs |
| 8. Fast Leg (Left, Right, Alternating) | 8. A-Runs |
| 9. Carioca | 9. Speedskaters |
| 10. Lateral Line Jumps | 10. Montain Climbers |
| 11. Fence Paw On Clap | 11. Wickets |
| Phase 2 Drills (April) | |
| HOUSE 2A-MON, WED, FRI | HOUSE 2B-TUE, THU |
| 1. Backwards Hip Stepovers | 1. Backwards Hip Stepovers |
| 2. Dribbles (low transition mid) | 2. High Knees |
| 3. High Knees w/20m Sprint | 3. Butt Kicks w/20m Sprint |
| 4. Butt Kicks | 4. Rockettes |
| 5.A-Skips | 5. B-Skips |
| 6. Carioca w/20m Sprint | 6. Two Foot Tuck Jumps w/20m Sprint |
| 7. Alternating Fast Leg w/20m Sprint | 7. Scissors Into 20m Sprint |
| 8. Jogging Double Fast Leg (Alternating) | 8. A-Runs |
| 9. Crazy Legs w/20m Sprint | 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 | 1. High Knees w/Hands On Head |
| 2. Scissors Into 20m Sprint w/Arms Straight Up | 2. Butt Kicks w/Hands On Head |
| 3. Straight Leg Bounds (L,R) & Fast Leg (L,R) | 3. Dribbles (low transition mid then high) |
| 4. G-Drill Single Leg Hop w/Cycle | 4. A-Skips |
| 5. Scissors Into 20m Sprint | 5. B-Skips Double Tap |
| 6. Alternating Fast Leg Accelerating | 6. Crazy Legs |
| 7. Jogging Double Fast Leg (Alternating) | 7. Alternating Fast Leg w/Varying Arms |
| 8. 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 |