24-Friday Training 4-17-20 Warm Up: Accel/Decel/Accel 1) Accel/Decel/Accel 10/10/10 x2 2) Lat Accel/Lat Decel/Lat Accel 10/10/10 x2 3) BP Accel/BP Decel/BP Accel 10/10/10 x2 Stretch 1) Bob 10, Form Run 10 2) Knee Ups 10, Form Run 10 3) Hurdles 10, Shuffle 5/Form Run 5 4) Straight Leg Lifts 10, Shuffle 5/Form Run 5 5) Crossover Side Lifts 10, Backpedal 5/Form Run 5 6) Crossover Side Lifts 10, Backpedal 5/Form Run 5 7) Arch Back Lunge 10, Lateral 5/Form Run 5 8) Glute Raise 10, Lateral 5/Form Run 5 9) Backward Lunge (Reach & Tilt)10, A Skips 10 10) Alternating Single Leg RDL 10, A Skips 10 11) Falling Sprint 20 x2 12) Backpedal/Lateral/Sprint 5/5/10 x2 Plyometrics Movement 1) Forward Ankle Bounces 20 x2 2) Knees to Chest x2 20 x2 3) Right Knee to Chest 20 4) Left Knee to Chest 20 5) 2 Feet Diagonal 20 x2 6) 2 Feet Diagonal 20 x2 7) Lateral Right 20 8) Lateral Left 20 Footwork - Agility - Burst (20 Seconds Footwork) 1) 2 Feet: Side to Side, Shuffle Right/Sprint 2) 2 Feet: Side to Side, Shuffle Left/Sprint 3) Right Foot: Side to Side, Shuffle Right/Sprint 4) Left Foot: Side to Side, Shuffle Left/Sprint 5) 2 Feet: Forward & Back, Backpedal/Lateral Right 6) 2 Feet: Forward & Back, Backpedal/Lateral Left 7) Right Foot: Forward & Back, Backpedal/Lateral 8) Left Foot: Forward & Back, Backpedal/Lateral Triangle Drill 1) Backpedal/Shuffle/Sprint x4 2) Backpedal/Shuffle/Lateral Run x4 3) Shuffle/Sprint/Lateral Run x4 Cool Down Stretch
1) Feet Together Hang 2) Right Foot Right Hand 3) Left Foot Left Hand
4) 5) 6) 7)
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8 yds
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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