59-Wednesday Training 7-8-20 C Warm Up: Footwork (20 secs on, 40 secs rest) Dot Drill (5 side of a die) 1) Forward/Backward 2) Forward/Top Turn Right, Bottom Turn Left 3) Forward/Top Turn Leftt, Bottom Turn Right 4) Two Feet Each Dot 5) One Foot Each Dot (Right Foot -Left Foot) 6) Hammer Time 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, 10, Lateral Lateral 5/Form 5/Form RunRun 5 5 6) Side Kicks 10, Lateral 5/Form Run 5 7) Alternating Lunge w/ Reach Up & Back 10, 10, Backpedal Backpedal 5/Form 5/Form RunRun 5 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 Weave Drill 1) Shuffle/Sprint/Shuffle/Sprint/Backpedal-Lateral (Right-Left) 2) Sprint/Backpedal/Sprint/Backpedal/Shuffle-Sprint (Right-Left) 3) Shuffle/Sprint/Shuffle/Sprint/Backpedal-Lateral (Right-Left) 4) Sprint/Backpedal/Sprint/Backpedal/Shuffle-Sprint (Right-Left) Kansas Cone Drill 1) Sprint/Sprint 2) Backpedal/Lateral (Rollover @ Top) 3) Sprint/Sprint
Agility Ladder 1) Shuffle/Sprint 2) Backpedal/Sprint
10/10 x6 10/10 x6 10/10 x6
10 10 10
3
4
2
5
1
6
5/5 Back/10 Back - Right Foot Touch - Left Foot Touch 5/5 Back/10 Back - Right Foot T Step - Left Foot T Step
Cool Down Stretch
1) 2) 3) 4) 5) 6) 7) 8)
10
Plyo Push ups 2x5 Feet Together Hang Right Foot Right Hand Left Foot Left Hand 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