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Jog, dynamic hips, world’s greatest, inchworm, lateral lunges, 2 × 20-yard buildups. Hydrate. State mode out loud: “Flag-tag. Men play the man. FoT on the QB.” 

Four stations, 4 minutes each, rotate. Short rest. Quality over exhaustion.

1. Mirror box     - 5-yard square. Partner leads, defender stays in front. Hands off. Women      vs women. Male pair optional on their own square. 
2. Pro-agility (5-10-5)     - 3 reps each direction. Drop hips, no rounding. 
3. In-out bags or cones     - 6 bags. Two-feet in each hole, then 5-yard burst. 
4. Wave / react     - coach points. Plant, break, 3-yard burst. QB and DBs live here.

Finish the block with 8 × 10-yard perfect starts (stance, first two steps). Walk back.

One sentence from the book. Example: “Two women wall the nose. No cut.” 

A - Woman-on-woman (Practice 1)

• Flag 1v1 pass     - 8 yards, 6 cones as a corridor. 8 reps each. Off-hand tag only if flags      fail. 
• 2v2 flood     - one concept (slant/out or stick). Play dead on flag. 
• Perimeter pursuit     - ball carrier + one blocker vs one defender, flags only. Teach inside      shoulder, not a dump.

Contact ceiling: bump and flag. No wrapping.

B - Featured pair + QB story (Practice 2)

All low-energy after the box.

• Center–nose 1v1     (6–8 snaps). Male vs male only. Reset on shed. No slinging to the ground      in Mode F. 
• 3-person rush story:     center, nose, QB with two flags. Nose sheds → FoT the QB. Center does not      chase the QB. 
• 5-person rush story:     add two women (guards). Sequence: pair fight → shed → wall / slide     → FoT or throw to a stationary target. 
• If no male: two women simulate the wall on a female rusher using the same control rules so the timing exists.

Contact ceiling: hand fight in the box; two-hand tag or flag on the QB; wall on the breastplate. Stop the drill when it becomes a wrestling match.

7 vs 7 or 5 vs 5 if numbers are thin. One play call. No blitz that sends the male into space. If the nose is free, FoT only. 

Easy flush jog, calves, hips, shoulders. Three notes from the coordinator. Next session’s one rule.