Sprints

Warmup/plyos
2x20yd broad jumps (8)
2x20yd single leg bounds per leg (8)
2x20yd leg and a half bounds per leg (6)
2x2x20yd double leg bounds (8)
2x2x20yd skips (6)
2x2x10 wall knee switches

4x1x30yd (4.0, 4.0, 3.9, 4.0)
4x1x50yd (6.2, 6.1, 6.1, 6.1)
4x1x80yd (9.5, 9.5, 9.4, 9.5)

30min throwing, lots of one-handed catching practice