36-Friday Training 5-15-20 A Warm Up: Accel/Decel/Accel 1) Form Run - Accel/Decel/Accel 10/5/10 x2 2) Lat Accel/Lat Decel/Lat Accel 10/5/10 x2 3) BP Accel/BP Decel/BP Accel 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 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 In Place with Burst (15 Secs for Plyometrics) 1) Ankle Bounces/Sprint 10 x2 2) Both Knees to Chest/Lateral Run10 x2 3) Right Leg Knee to Chest/Sprint 10 4) Left Leg Knee to Chest/Sprint 10 5) Squat Split Jumps/Sprint 10 x2 6) 1-2-3 Skying/Sprint 10 x2 Miner Drill (4 bowls make a 5yd Box with 1 Bowl in the Middle, 4 balls (Tennis Balls, Baseballs, etc. . ) 1) Sprint/Sprint 5 yds 2) Shuffle Right/Sprint 5 yds 5 yds 3) Shuffle Left/Sprint 4) Sprint/Sprint 5 yds
* Begin the drill with all 4 balls in the middle bowl. Distribute a ball into each bowl 1 at a time. * 2nd Rep - gather a ball from the outside bowl and put in the middle bowl 1 at a time * Make sure Start & Finish by running to the middle cone then out a side. Footwork with Burst (15 Secs for Footwork) 1) 2 Feet: Perpendicular Clockwise, Shuffle (Facing Right) 3 yds, Sprint 10 yds 2) 2 Feet: Perpendicular Clockwise, Shuffle (Facing Left) 3 yds, Sprint 10 yds 3) Right Foot: Perpendicular Clockwise, Shuffle (Facing Right) 3 yds, Lateral Run (Facing Right) 10 yds 4) Left Foot: Perpendicular Clockwise, Shuffle (Facing Left) 3 yds, Lateral Run (Facing Left) 10 yds 5) Right Foot: Perpendicular Counter Clockwise, Backpedal (Flip Right) 3 yds, Sprint 10 yds 6) Left Foot: Perpendicular Counter Clockwise, Backpedal (Flip Left) 3 yds, Sprint 10 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