Hey there, today we have our speed session for the week. It's dynamic day both on the field as well as in the gym. So get ready to move fast, explosive and bring strong intent to these sessions. Ultimately, if we want to get faster and more powerful, you've got to train it. So it's really important that when these days come up, you bring your intensity, bring lots of energy to get the most out of these sessions. They don't pop up all the time. We might do them once a week, every now and then maybe twice a week. So we want to make sure the quality and the intensity is there and it's really, really important. So we're going to start with a feel good five minute jog. We had a different type of session on Monday, so make sure that we're feeling good and we're getting some good recovery from that session. And you're able to listen to your body today, if you're feeling a little bit sore and you need it back off a little bit, that's important to do. Or listen to your body. If a five minute feel good jog can be a good screen to see how you pulled up from two days before. Then we've got some change of direction. Let's just get your hips and feet ready for some lateral work. So choose three of the below list of movements. Any three that feel good for your body, ultimately just preparing our grind set flexors and hammies for that lateral speed work. Then we've got five 20 meter strides, folks on good technique, building up to 70% of your max speed. Okay, so really hard accelerations here, build into them and make sure that we're relaxed and focusing on quality technique. Then in terms of our session today, we've got a combo mix agility with some rep running. So you start the set with 60 seconds of an aerobic run. So that's a pretty easy run. It's faster than a jog, but it's a comfortable pace to be able to maintain. It's lower than your 2K tar drop. Then we're going for 30 second jog, which is just a real easy recovery pace jog, 30 second walk. And then the 15 second grid agility, I'll show you the diagram here. So you start in the start point here in the green. You've got four cones spread out in a grid format and you have 15 seconds to get to as many cones as you can. So you always come back to the start. See my lateral shuffle to the back cone, back to the start. Then a shuttle run to the forward cone and back. And then you might get another rep in to round out the 15 seconds. So you get around 3 to 4 reps here. We're focusing on forward leading in the direction that we're going next. So wherever the head goes, the feet and hips follow. So make sure that you're swiveling the head and getting quality change direction working in. So we're conditioning those grinds and preparing you for when skill training comes back in. So high intensity here, focus on your quick feet. Then we've got a 60 meter round. So build up to a solid pace for that 60 meter effort. But if break away speed, focus on your first three steps, jog back and you've got that twice through. OK, so rest if you need it to allow for quality before the next 60 second run. But if you're feeling good, go straight into that CT second aerobic run. Then from there, once we've got through that twice, then we finish with 400 meter aerobic efforts with 10 seconds rest. You have four minutes recovery to do some kicking in between. Really important. Like I mentioned on Sunday's presentation to all the athletes. And if you missed it, watch the recording in the team builder feed and the discord group. But we'll discuss the importance of just springing in the footies for at least one session a week to condition the legs, keep the quads active with your kicking and also to sharpen your skills. We have once that's done, that's one set. And you've done your kicking for four minutes and then from there complete three sets. So you should get about just under 5k worth of running volume today. But it's been introducing the lateral movement under some fatigue that's the key. Enjoy it, have some fun and reach out in the team builder app if you have any questions. Thanks guys.