30-Friday Training 5-1-20 B Warm Up: 1) Form Run - Accel/Decel/Accel 10/5/10 x2 2) Shuffle/Backpedal/Form Run 10/5/10 x2 3) Shuffle/Lateral/Form Run 10/5/10 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 10, Lateral 5/Form 5/Form RunRun 5 5 6) Crossover Side Lifts 10, Backpedal 5/Form Run 5 7) Arch Back Lunge 10, Lateral 10, Backpedal 5/Form Run 5/Form 5 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 Bag Plyometrics (Use buckets, boxes, or any object) 5) 2 Feet Forward/Sprint Right x2 5 yds 1) 2 Feet Forward/Sprint Right x2 6) 2 Feet Forward/Sprint Left x2 2) 2 Feet Forward/Sprint Left x2 7) Right Foot Lateral/Sprint Left 3) Right Foot Forward/Sprint Left 4) Left Foot Forward/Sprint Right 8) Left Foot Lateral/Sprint Right Solemn Course 1) Shuffle/Lateral Run/Lateral Run/Sprint x2 2) Back Pedal/Lateral Run/Lateral Run/Sprint x2 3) Sprint x2
5 yds
5 yds
5 yds 5 yds
5 yds 5 yds
Speed Ladder with Burst (Use sidewalk, blue painters tape, or masking tape if you don't have a ladder or any natural markings) 1) One Foot Run Through/Lateral Run x2 2) Two Feet Run Through/Lateral Run x2 5 yds 5 yds 3) Every other hole/Sprint x2 4) Every hole/Sprint x2 5) Right Foot Diagonal Hop/Sprint x2 6) Left Foot Diagonal Hop/Sprint x2 7) Two Feet Diagonal Hop/Sprint x2 Y Drill 1) Backpedal/Lateral Run Right x2 2) Backpedal/Lateral Run Left x2 3) Shuffle/Sprint Right x2 4) Shuffle/Sprint Left x2 5) Sprint/Sprint Right x2 6) Sprint/Sprint Left x2
7 yds
7 yds
5 yds
Cool Down Stretch
1) 2) 3) 4)
Feet Together Hang 5) Left Foot Glute Raise Bring Chest to Knee Right Foot Right Hand 6) Heels Together Squat, Elbow Inside Knees Left Foot Left Hand 7) On All Fours (Finger Tips), Push Heels into Ground Right Foot Glute Raise Bring Chest to Knee