22-Monday Training 4-13-20 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 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
Plyometrics with Burst 1) Ankle Bounces Forward/Sprint 20/10 2) Ankle Bounces Backward/Sprint 20/10 3) Double Leg Height 20/10 x2 4) Right Leg Height 15/10 5) Left Leg Height 15/10 6) Double Leg Diagonal 20/10 x2 7) Right Leg Diagonal 15/10 8) Left Leg Diagonal 15/10 Agilities: U Drill (5yd Box) 1) Sprint/Sprint/Sprint Left -Right 2) Sprint/Lateral/Sprint Left -Right 3) Shuffle/Sprint/Sprint Left -Right 4) Shuffle/Lateral/Sprint Left -Right 5) Backpedal/Sprint/Sprint Left -Right 6) Backpedal/Lateral/Sprint Left -Right 7) Backpedal/Shuffle/Sprint Left -Right 8) Sprint/Sprint/Sprint Left -Right 9) Shuffle/Lateral/Sprint Left -Right 10) Backpedal/Lateral/Sprint Left -Right Sprints Skills (1 Minute Rest) Bigs (1 Minute Rest) 1) 30 x6 1) 15 x8 2) 20 x6 2) 10 x8 (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