46-Monday Training 6-8-20 B Warm Up: Technique Review with Transitions 1) Form Run 20 x2 2) Shuffle/Form Run 10/10 xRight - Left 3) Lateral/Form Run 10/10 xRight - Left 4) Backpedal/Form Run 10/10 x2 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
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
Plyometrics (In Place) (20 secs on, 40 secs rest) 1) Knees to Chest x2 2) Single Leg Knee to Chest Right - Left 3) Forward/Backward x2 4) Lateral Jumps x2 5) Squat Split Jumps x2 6) Star Jumps x2 Agilities: U Drill (5yd Box) 1) Sprint/Sprint/Sprint Right-Left 2) Sprint/Lateral/Sprint Right-Left 3) Shuffle/Sprint/Sprint Right-Left 4) Shuffle/Lateral/Sprint Right-Left 5) Backpedal/Sprint/Sprint Right-Left 6) Backpedal/Lateral/Sprint Right-Left 7) Backpedal/Shuffle/Sprint Right-Left 8) Sprint/Sprint/Sprint Right-Left 9) Shuffle/Lateral/Sprint Right-Left 10) Backpedal/Lateral/Sprint Right-Left Sprints 1) 2) 3) 4) 5)
Skills 20 x2 30 x2 40 x2 30 x2 20 x2
Bigs 10 x2 15 x2 20 x2 15 x2 10 x2
Cool Down Stretch
1) Feet Together Hang 2) Right Foot Right Hand 3) Left Foot Left Hand
4) 5) 6) 7)
Right Foot Glute Raise Bring Chest to Knee Left Foot Glute Raise Bring Chest to Knee Heels Together Squat, Elbow Inside Knees On All Fours (Finger Tips), Push Heels into Ground