42-Friday Training 5-29-20 C Warm Up: 1) Form Run 2) Fast High Knees/Form Run 3) Backpedal/Lateral/Form Run
20 x2 5/15 x2 5/5/10 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 (20 Yds) 1) Ankle Bounces x2 2) Knees to Chest x2 3) Single Leg Knee to Chest Rigth - Left
4) Distance x2 5) Diagonal x2 6) Lateral Right - Left
Triangle Drill 1) Backpedal/Shuffle/Sprint x2 2) Backpedal/Shuffle/Lateral Run x2 3) Shuffle/Sprint/Lateral Run x2
5 yds
8 yds
Footwork with Burst (Footwork for 20 secs) 1) 2 Feet: Side to Side, Shuffle/Sprint x2 2) Right Foot: Side to Side, Shuffle/Sprint 3) Left Foot: Side to Side, Shuffle/Sprint
5 yds
5 yds
4) 2 Feet: Forward & Back, Backpedal/Lateral x2 5) Right Foot: Forward & Back, Backpedal/Lateral 6) Left Foot: Forward & Back, Backpedal/Lateral 3 yds
10 yds
3 yds
Pro Agility (10 yds, Start by Stradling Middle Line, Touch Outside Line) 1) Sprint Right, touch with right hand x2 2) Sprint Left, touch with left hand x2 5 yds 3) Shuffle Right, touch with right hand/Sprint Finish 4) Shuffle Left, touch with left hand/Sprint Finish Bag Agilities 1) Shuffle/Sprint Right x2 2) Shuffle/Sprint Left x2 3) Lateral Run/Sprint Left x2 4) Lateral Run/Sprint Right x2
8 yds
5 yds
5 yds
5 yds
5 yds
5 yds
Cool Down Stretch
1) 2) 3) 4)
5) Left Foot Glute Raise Bring Chest to Knee Feet Together Hang 6) Heels Together Squat, Elbow Inside Knees Right Foot Right Hand 7) On All Fours (Finger Tips), Push Heels into Ground Left Foot Left Hand Right Foot Glute Raise Bring Chest to Knee