19-Monday Training 4-6-20 Warm Up: Technique Review with Transitions 1) Form Run 30 x2 2) Shuffle/Form Run 15/15 x2 3) Lateral/Form Run 15/15 x2 4) Backpedal/Form Run 15/15 x2 Stretch 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) 11) 12)
Toe Walk/Heel Walk 5, 5, Form Run 10 Alt Knee Hug Lunge w/ Twist 10, Form Run 10 Pimp Walk 10, Shuffle 5/Form Run 5 Backwards Alternating Toe Reach 10, Shuffle 5/Form Run 5 Side Kicks 10, Lateral 5/Form Run 5 Side Kicks 10, Lateral 5/Form Run 5 Alternating Lunge w/ Reach Up & Back10, Backpedal 5/Form Run 5 Alternating Heel to Butt & Reach 10, Backpedal 5/Form Run 5 Leg Kickout w/ Pull Back 10, A Skips 10 Kickout Lounge 10, A Skips 10 Turn & Sprint 20 x2 Shuffle/Lateral/Sprint 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) Single Leg Forward/Backward Right - Left 5) Lateral Jumps x2 6) Squat Split Jumps x2 Agilities 1) Shuffle Right/Shuffle Right/Sprint5/5Back/10 x2 2) Shuffle Left/Shuffle Left/Sprint 5/5Back/10 x2 3) Lateral Right/Lateral Right/Sprint 5/5Back/10 x2 4) Lateral Left/Lateral Left/Sprint 5/5Back/10 x2 5) Backpedal/Backpedal/Sprint 5/5Back/10 x2 Sprints 1) 2) 3) 4) 5)
Skills 20 x2 30 x2 40 x2 30 x2 20 x2
Bigs 10 x2 15 x2 20 x2 15 x2 10 x2
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