16-Friday Training 3-20-20 Warm Up: Accel/Decel/Accel 1) Accel/Decel/Accel 2) Lat Accel/Lat Decel/Lat Accel 3) BP Accel/BP Decel/BP Accel
10/10/10 x2 10/10/10 x2 10/10/10 x2
Stretch 1) Toe Walk/Heel Walk 5, 5, Form Run 10 2) Alt Knee Hug Lunge w/ Twist 10, Form Run 10 3) Pimp Walk 10, Shuffle 5/Form Run 5 4) Backwards Alternating Toe Reach 10, Shuffle 5/Form Run 5 5) Side Kicks 10, Lateral 5/Form Run 5 6) Side Kicks 10, Lateral 5/Form Run 5 7) Alternating Lunge w/ Reach Up & Back10, Backpedal 5/Form Run 5 8) Alternating Heel to Butt & Reach 10, Backpedal 5/Form Run 5 9) Leg Kickout w/ Pull Back 10, A Skips 10 10) Kickout Lounge 10, A Skips 10 11) Turn & Sprint 20 x2 12) Shuffle/Lateral/Sprint 5/5/10 x2 Plyometrics Movement 1) 2 Feet Distance 2) Right Foot Distance 3) Left Foot Distance 4) 2 Feet Height 5) Right Foot Height 6) Left Foot Height 7) 2 Feet Diagonal 8) Right Foot Diagonal 9) Left Foot Diagonal
20 x2 20 20 20 x2 20 20 20 x2 20 20
Agilities: U Drill (5yd Box) 1) Sprint/Sprint/Sprint Left -Right 2) Sprint/Lateral/Sprint Left -Right 3) Shuffle/Sprint/Sprint Left -Right 4) Shuffle/Lateral/Sprint Left -Right 5) Backpedal/Sprint/Sprint Left -Right 6) Backpedal/Lateral/Sprint Left -Right 7) Backpedal/Shuffle/Sprint Left -Right 8) Sprint/Sprint/Sprint Left -Right 9) Shuffle/Lateral/Sprint Left -Right 10) Backpedal/Lateral/Sprint Left -Right Sprint Ladder 1) 5 Back/10 Back/15 Back 2) 15 Back/10 Back/5 Back 3) 5 Back/15 Back/10 Back
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