20-Wednesday Training 4-8-20 Warm Up: Footwork (20 secs on, 40 secs rest) T 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 7) V (Left-Middle-Right-Middle, Repeat) 8) Right Foot V (Left-Middle-Right-Middle, Repeat) 9) Left Foot V (Left-Middle-Right-Middle, Repeat) Stretch 1) Bob 2) Knee Ups 3) Hurdles 4) Straight Leg Lifts 5) Crossover Side Lifts 6) Crossover Side Lifts 7) Arch Back Lunge 8) Glute Raise 9) Backward Lunge (Reach & Tilt) 10) Alternating Single Leg RDL 11) Falling Sprint 12) Backpedal/Lateral/Sprint
10, Form Run 10 10, Form Run 10 10, Shuffle 5/Form Run 5 10, Shuffle 5/Form Run 5 10, Backpedal 5/Form Run 5 10, Backpedal 5/Form Run 5 10, Lateral 5/Form Run 5 10, Lateral 5/Form Run 5 10, A Skips 10 10, A Skips 10 20 x2 5/5/10 x2
Pro Agility (10 yds, Start by Stradling Middle Line, Touch Outside Line) 1) Sprint Right 2) Sprint Left 3) Shuffle Right 4) Shuffle Left 5) Lateral Right 6) Laterral Left (Repeat) Kansas Cone Drill 1) Sprint/Sprint 2) Backpedal/Lateral (Open @ Top) 3) Shuffle/Sprint 4) Backpedal/Lateral (Roll Over @ Top)
10/10 x6 10/10 x6 10/10 x6 10/10 x6
3
4
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5
1
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Cool Down Stretch
1) 2) 3) 4) 5)
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
6) Heels Together Squat, Elbow Inside Knees 7) On All Fours (Finger Tips), Push Heels into Ground