52-Monday Training 6-22-20 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
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 Sprints 1) 2) 3) 4)
Skills 40 x4 30 x4 20 x4 20 x4
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
5/5Back/10 x2 5/5Back/10 x2 5/5Back/10 x2 5/5Back/10 x2 5/5Back/10 x2
Bigs 20 x4 15 x4 10 x4 10 x4
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