40-Monday Training 5-25-20 C Warm Up: Technique Review with Transitions 1) Backpedal 15 x2 2) Shuffle/Form Run 5/10 xRight - Left 3) Lateral/Form Run 5/10 xRight - Left 4) Form Run 15 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 Run 5Run 5 6) Crossover Side Lifts 10, Backpedal 5/Form Run 5 7) Arch Back Lunge 10, Lateral 10,5/Form Backpedal 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 Combination Plyometrics 1) Knee Jump/Broad Jump/Star Jump 2) Plyo Push Up/Knee to Chest/Broad Jump 3) Knee Quarter Jump/Knee to Chest/Star Jump 4) Right Leg Height/Bound/Sprint 5) Left Leg Height/Bound/Sprint
4 reps, 1:30 minute rest x2 4 reps, 1:30 minute rest x2 4 reps, 1:30 minute rest x2 4 reps, 1:30 minute rest x2 4 reps, 1:30 minute rest x2
Agilities 1) Sprint/Sprint/Sprint - Right Hand Touch 10/5/10 2) Sprint/Sprint/Sprint - Left Hand Touch 10/5/10 3) Shuffle/Lateral/Sprint - Facing Right 10/5/10 4) Shuffle/Lateral/Sprint - Facing Left 10/5/10 5) Lateral/Sprint/Sprint - Right Hand Touch 10/5/10 6) Lateral/Sprint/Sprint - Left Hand Touch 10/5/10 7) Backpedal/Lateral/Sprint - Facing Right 10/5/10 8) Backpedal/Lateral/Sprint - Facing Left 10/5/10 9) Sprint/Lateral/Sprint - Right Hand Touch 10/5/10 10) Sprint/Lateral/Sprint - Left Hand Touch 10/5/10 Sprints Skills (1 Minute Rest) 1) 40 x3 2) 30 x3 3) 20 x3 (Use position stance for start)
Bigs (1 Minute Rest) 1) 20 x3 2) 15 x3 3) 10 x3
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