23-Wednesday Training 4-15-20 Warm Up: Footwork (20 secs on, 40 secs rest) Dot Drill (5 side of a die) 1) Forward/Backward 2) Forward/Top Turn Right, Bottom Turn Left 3) Forward/Top Turn Leftt, Bottom Turn Right 4) Two Feet Each Dot 5) One Foot Each Dot (Right Foot -Left Foot) 6) Hammer Time Stretch 1) Toe Walk/Heel Walk 5, 5, Form Run 10 2) Alt Knee Hug Lunge w/ Twist 10, Form Run 10 3) Pimp Walk 10, Shuffle 5/Form Run 5 4) Backwards Alternating Toe Reach 10, Shuffle 5/Form Run 5 5) Side Kicks 10, Lateral 5/Form Run 5 6) Side Kicks 10, Lateral 5/Form Run 5 7) Alternating Lunge w/ Reach Up & Back10, Backpedal 5/Form Run 5 8) Alternating Heel to Butt & Reach 10, Backpedal 5/Form Run 5 9) Leg Kickout w/ Pull Back 10, A Skips 10 10) Kickout Lounge 10, A Skips 10 11) Turn & Sprint 20 x2 12) Shuffle/Lateral/Sprint 5/5/10 x2 Weave Drill 1) Shuffle/Sprint/Shuffle/Sprint/Backpedal-Lateral (Right-Left) 2) Sprint/Backpedal/Sprint/Backpedal/Shuffle-Sprint (Right-Left) 3) Shuffle/Sprint/Shuffle/Sprint/Backpedal-Lateral (Right-Left) 4) Sprint/Backpedal/Sprint/Backpedal/Shuffle-Sprint (Right-Left) Kansas Cone Drill 1) Sprint/Sprint 2) Backpedal/Lateral (Open @ Top) 3) Shuffle/Sprint 4) Backpedal/Lateral (Roll Over @ Top)
10/10 10/10 x6 x6 10/10 10/10 x6 x6 10/10 10/10 x6 x6 10/10 10/10 x6 x6
10 10 10 10
3
4
2
5
1
6
Agility Ladder 1) Shuffle Right/Sprint/Shuffle Right/Sprint 5/Back/10/Back 2) Shuffle Left/Sprint/Shuffle Leftt/Sprint 5/Back/10/Back 3) Backpedal (Right Foot T Step)/Sprint/Backpedal (Right Foot T Step) 5/Back/10/Back 4) Backpedal (Left Foot T Step)/Sprint/Backpedal (Left Foot T Step) 5/Back/10/Back Cool Down Stretch
1) 2) 3) 4) 5)
6) Leftt Foot Glute Raise Bring Chest to Knee Plyo Push ups 2x5 7) Heels Together Squat, Elbow Inside Knees Feet Together Hang 8) On All Fours (Finger Tips), Push Heels into Ground Right Foot Right Hand Left Foot Left Hand Right Foot Glute Raise Bring Chest to Knee