34-Monday Training 5-11-20 A Warm Up: Technique Review with Transitions 1) Shuffle/Form Run 10/10 xR-L 2) Lateral/Form Run 10/10 xR-L 3) Backpedal/Form Run 10/10 x2 4) Shuffle/Lateral/Form Run 5/5/10 xR-L 5) Backpedal/Lateral/Form Run5/5/10 xR-L 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 Plyometrics Movement 1) 2 Feet Distance 2) Right Foot Distance 3) Left Foot Distance 4) 2 Feet Height 5) Right Foot Height 6) Left Foot Height 7) 2 Feet Diagonal 8) Right Foot Diagonal 9) Left Foot Diagonal
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
20 x2 20 20 20 x2 20 20 20 x2 20 20
Agilities 1) Shuffle Right/Shuffle Right/Sprint 2) Shuffle Left/Shuffle Left/Sprint 3) Lateral Right/Lateral Right/Sprint 4) Lateral Left/Lateral Left/Sprint 5) Backpedal/Backpedal/Sprint
5/5Back/10 x2 5/5Back/10 x2 5/5Back/10 x2 5/5Back/10 x2 5/5Back/10 x2
Sprints Skills 1) Start Sprint from Push Up Position 40 x2 2) Start Sprint from Lying on Back 30 x2 3) Start Sprint from Sitting on Butt Facing Forward 20 x2 4) Start Sprint from Sitting on Butt Facing Backward 30 x2 5) Start Sprint with a Down Up 40 x2
Bigs 20 x2 15 x2 10 x2 15 x2 20 x2
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