17-Monday Training 3-23-20 Warm Up: Technique Review with Transitions 1) Form Run 20 x2 2) Shuffle/From Run 10/10 xR-L 3) Lateral/From Run 10/10 xR-L 4) Backpedal/From Run 10/10 x2 5) Shuffle/Lateral/Form Run 5/5/10 xR-L 6) Backpedal/Lateral/Form Run5/5/10 xR-L 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 Plyometrics with Burst 1) Ankle Bounces Forward/Sprint 2) Ankle Bounces Backward/Sprint 3) Double Leg Height 4) Right Leg Height 5) Left Leg Height 6) Double Leg Distance 7) Right Leg Distance 8) Left Leg Distance Agility Ladder 1) Shuffle/Shuffle/Sprint 2) Lateral/Lateral/Spirnt 3) Backpedal/Backpedal/Sprint
20/10 20/10 20/10 x2 15/10 15/10 20/10 x2 15/10 15/10
5 Back/5 Back/10 x2 5 Back/5 Back/10 x2 5 Back/5 Back/10 x2
Sprints Skills (1 Minute Rest) Bigs (1 Minute Rest) 1) 40 x4 1) 20 x10 2) 30 x8 2) 10 x6 (Use position stance for start) Cool Down Stretch
1) 2) 3) 4) 5) 6) 7)
Feet Together Hang Right Foot Right Hand Left Foot Left Hand Right Foot Glute Raise Bring Chest to Knee Leftt Foot Glute Raise Bring Chest to Knee Heels Together Squat, Elbow Inside Knees On All Fours (Finger Tips), Push Heels into Ground