53-Wednesday Training 6-24-20 A Warm Up: Footwork (20 secs on, 40 secs rest) Straight Line Drill 1) Two Feet Forward/Backward x2 2) Right Foot Forward 3) Left Foot Forward 4) Two Feet Side to Side x2 5) Right Foot Side to Side 6) Left Foot Side to Side Stretch 1) Toe Walk/Heel Walk 5, 5, Form Run 10 2) Alt Knee Hug Lunge w/ Twist 10, Form Run 10 3) Pimp Walk 10, Shuffle 5/Form Run 5 4) Backwards Alternating Toe Reach 10, Shuffle 5/Form Run 5 5) Side Kicks 10, Lateral 5/Form Run 5 6) Side Kicks 10, Lateral 5/Form Run 5 7) Alternating Lunge w/ Reach Up & Back10, Backpedal 5/Form Run 5 8) Alternating Heel to Butt & Reach 10, Backpedal 5/Form Run 5 9) Leg Kickout w/ Pull Back 10, A Skips 10 10) Kickout Lounge 10, A Skips 10 11) Turn & Sprint 20 x2 12) Shuffle/Lateral/Sprint 5/5/10 x2 Pro Agility (10 yds, Start by Stradling Middle Line, Touch Outside Line) 1) Sprint Right - Left 2) Shuffle Right - Left 3) Lateral Right - Left Kansas Cone Drill 1) Sprint/Sprint 2) Backpedal/Lateral (Open @ Top) 3) Shuffle/Sprint 4) Backpedal/Lateral (Roll Over @ Top)
10/10 x6 10/10 x6 10/10 x6 10/10 x6
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Agilities: 2 Cone Drill 1) Sprint/Turn(Right Hand Down)/Sprint/Backpedal/Sprint 10 x2 2) Sprint/Turn(Left Hand Down)/Sprint/Backpedal/Sprint 10 x2 3) Sprint/Turn(Right Hand Down)/Sprint/Lateral Right/Sprint10 x2 4) Sprint/Turn(Left Hand Down)/Sprint/Lateral Left/Sprint 10 x2
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Cool Down Stretch
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6) Left Foot Glute Raise Bring Chest to Knee Plyo Push ups 2x5 7) Heels Together Squat, Elbow Inside Knees Feet Together Hang 8) On All Fours (Finger Tips), Push Heels into Ground Right Foot Right Hand Left Foot Left Hand Right Foot Glute Raise Bring Chest to Knee