15-Wednesday Training 3-18-20 Warm Up: Footwork (20 secs on, 40 secs rest) Line Drill 1) Two Feet Forward/Backward x2 2) Right Foot Forward 3) Left Foot Forward 4) Two Feet Side to Side x2 5) Right Foot Side to Side 6) Left Foot Side to Side Stretch 1) Bob 10, Form Run 10 2) Knee Ups 10, Form Run 10 3) Hurdles 10, Shuffle 5/Form Run 5 4) Straight Leg Lifts 10, Shuffle 5/Form Run 5 5) Crossover Side Lifts 10, Backpedal 5/Form Run 5 6) Crossover Side Lifts 10, Backpedal 5/Form Run 5 7) Arch Back Lunge 10, Lateral 5/Form Run 5 8) Glute Raise 10, Lateral 5/Form Run 5 9) Backward Lunge (Reach & Tilt) 10, A Skips 10 10) Alternating Single Leg RDL 10, A Skips 10 11) Falling Sprint 20 x2 12) Backpedal/Lateral/Sprint 5/5/10 x2 Agility Ladder 1) Sprint/Sprint/Sprint 2) Shuffle/Shuffle/Sprint 3) Lateral/Lateral/Spirnt 4) Backpedal/Backpedal/Sprint 5) Shuffle/Lateral/Sprint 6) Backpedal/Lateral/Sprint 7) Sprint/Lateral/Sprint 8) Sprint/Shuffle/Sprint
10 Back/5 Back/10 10 Back/5 Back/10 10 Back/5 Back/10 10 Back/5 Back/10 10 Back/5 Back/10 10 Back/5 Back/10 10 Back/5 Back/10 10 Back/5 Back/10
Pro Agility (10 yds, Start by Stradling Middle Line, Touch Outside Line) 1) Sprint Right - Left 2) Shuffle Right - Left 3) Lateral Right - Left Accelerators Skills 1) Jog 20/Sprint 40/Jog 20 x8
Bigs 1) Jog 10/Sprint 20/Jog 10 x8
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