21-Friday Training 4-10-20 Warm Up: Accel/Decel/Accel 1) Accel/Decel/Accel 10/10/10 x2 2) Lat Accel/Lat Decel/Lat Accel10/10/10 x2 3) BP Accel/BP Decel/BP Accel 10/10/10 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 Movement 1) Ankle Bounces Forward 2) Ankle Bounces Backward 3) 2 Feet Height 4) Right Foot Height 5) Left Foot Height 6) 2 Feet Distance 7) Right Foot Distance 8) Left Foot Distance 9) 2 Feet Diagonal
20 20 20 x2 15 15 20 x2 15 15 20 x2
Agilities: U Drill (5yd Box) 1) Sprint/Sprint/Sprint Right-Left 2) Sprint/Lateral/Sprint Right-Left 3) Shuffle/Sprint/Sprint Right-Left 4) Shuffle/Lateral/Sprint Right-Left 5) Backpedal/Sprint/Sprint Right-Left 6) Backpedal/Lateral/Sprint Right-Left 7) Backpedal/Shuffle/Sprint Right-Left 8) Sprint/Sprint/Sprint Right-Left 9) Shuffle/Lateral/Sprint Right-Left 10) Backpedal/Lateral/Sprint Right-Left Sprints 1)
Skills 30 x4
Bigs 15 x4
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