56-Wednesday Training 7-1-20 B Warm Up: Footwork (20 secs on, 40 secs rest) Perpendicular (T) Drill 1) Two Feet Clockwise 6) Left Foot Counter Clockwise 2) Two Feet Counter Clockwise 7) V (Left-Middle-Right-Middle) 3) Right Foot Clockwise 8) Right Foot V (Left-Middle-Right-Middle) 4) Left Foot Clockwise 9) Left Foot V (Left-Middle-Right-Middle) 5) Right Foot Counter Clockwise 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 Agility Ladder 1) Sprint 2) Backpedal/Sprint 3) Shuffle/Sprint 4) 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
5/5 Back/10 Back - Right Hand Touch - Left Hand Touch 5/5 Back/10 Back - Right Foot T Step - Left Foot T Step 5/5 Back/10 Back - Right Foot Touch - Left Foot Touch 5/5 Back/10 Back - Right Foot Touch - Left Foot Touch
3 Corner Drill 1) Sprint/Shuffle/Backpedal/Lateral Run @ 45 (Right x2 - Left x2) 10
10
5 5
Reaction Drill (Have Dad, Mom, Brother, Sister, or Friend point to a corner) 1) Sprint 5/10 x6 2) Shuffle/Lateral Run 5/10 x4 3) Backpedal/Sprint/Break 5/10 x4 Cool Down Stretch
1) 2) 3) 4) 5)
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