18-Wednesday Training 3-25-20 Warm Up: Footwork (20 secs on, 40 secs rest) Plus (+) Drill 1) Two Feet Clockwise 2) Two Feet Counter Clockwise 3) Right Foot Clockwise 4) Left Foot Clockwise 5) Right Foot Counter Clockwise 6) Left Foot Counter Clockwise 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
Agilities: T Drill 1) Backpedal 10/Sprint Right 5/Sprint Left 10 x2 2) Backpedal 10/Sprint Left 5/Sprint Right 10 x2 3) Shuffle Right 10/Sprint Right 5/Sprint Left 10 x2 4) Shuffle Left 10/Sprint Left 5/Sprint Right 10 x2 5) Lateral Right 10/Sprint Right 5/Sprint Left 10 x2 6) Lateral Left 10/Sprint Left 5/Sprint Right 10 x2
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Agilities: 2 Cone Drill 1) Sprint/Turn(Right Hand Down)/Sprint/Backpedal/Sprint 10 x2 2) Sprint/Turn(Left Hand Down)/Sprint/Backpedal/Sprint 10 x2 3) Sprint/Turn(Right Hand Down)/Sprint/Lateral Right/Sprint10 x2 4) Sprint/Turn(Left Hand Down)/Sprint/Lateral Left/Sprint 10 x2 Kansas Cone Drill 1) Sprint/Sprint 10/10 x6 2) Backpedal/Lateral (Open @ Top) 10/10 x6 3) Shuffle/Sprint 10/10 x6
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Cool Down Stretch
1) 2) 3) 4) 5)
Feet Together Hang 6) Heels Together Squat, Elbow Inside Knees Right Foot Right Hand 7) On All Fours (Finger Tips), Push Heels into Ground Left Foot Left Hand Right Foot Glute Raise Bring Chest to Knee Leftt Foot Glute Raise Bring Chest to Knee