14-Monday Training 3-16-20 Warm Up: Technique Review with Transitions 1) Form Run 30 x2 2) Shuffle/From Run 15/15 x2 3) Lateral/From Run 15/15 x2 4) Backpedal/From Run 15/15 x2 Stretch 1) Toe Walk/Heel Walk 2) Alt Knee Hug Lunge w/ Twist 3) Pimp Walk 4) Backwards Alternating Toe Reach 5) Side Kicks 6) Side Kicks 7) Alternating Lunge w/ Reach Up & Back 8) Alternating Heel to Butt & Reach 9) Leg Kickout w/ Pull Back 10) Kickout Lounge 11) Turn & Sprint 12) Shuffle/Lateral/Sprint
5, 5, Form Run 10 10, Form Run 10 10, Shuffle 5/Form Run 5 10, Shuffle 5/Form Run 5 10, Lateral 5/Form Run 5 10, Lateral 5/Form Run 5 10, Backpedal 5/Form Run 5 10, Backpedal 5/Form Run 5 10, A Skips 10 10, A Skips 10 20 x2 5/5/10 x2
Plyometrics (In Place) (20 secs on, 40 secs rest) 1) Knees to Chest x2 2) Single Leg Knee to Chest Right - Left 3) Forward/Backward x2 4) Lateral Jumps x2 5) Squat Split Jumps x2 6) Star Jumps x2 Agilities 1) Shuffle Right/Sprint 2) Shuffle Left/Sprint 3) Lateral Right/Sprint 4) Lateral Left/Sprint 5) Backpedal/Sprint
10/Back x2 10/Back x2 10/Back x2 10/Back x2 10/Back x2
Intreval Sprints Skills 1) Start Sprint from Push Up Position 40 x2 2) Start Sprint from Lying on Back 30 x2 3) Start Sprint from Sitting on Butt Facing Forward 20 x2 4) Start Sprint from Sitting on Butt Facing Backward 30 x2 5) Start Sprint with a Down Up 40 x2 Cool Down Stretch
1) 2) 3) 4) 5)
Feet Together Hang Right Foot Right Hand Left Foot Left Hand Heels Together Squat, Elbow Inside Knees On All Fours (Finger Tips), Push Heels into Ground
Bigs 20 x2 15 x2 10 x2 15 x2 20 x2