60-Friday Training 7-10-20 C Warm Up: 1) Form Run 2) Fast High Knees/Form Run 3) Backpedal/Lateral/Form Run
20 x2 5/15 x2 5/5/10 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, Backpedal10, 5/Form LateralRun 5/Form 5 Run 5 10, Backpedal 5/Form Run 5 10, Lateral 5/Form 10, Backpedal Run 5 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 (20 Yds) 1) Ankle Bounces x2 2) Knees to Chest x2 3) Single Leg Knee to Chest Rigth - Left
4) Distance x2 5) Diagonal x2 6) Lateral Right - Left
Triangle Drill 1) Backpedal/Shuffle/Sprint x2 2) Backpedal/Shuffle/Lateral Run x2 3) Shuffle/Sprint/Lateral Run x2
5 yds
8 yds
Footwork with Burst (Footwork for 20 secs) 1) 2 Feet: Side to Side, Shuffle/Sprint x2 2) Right Foot: Side to Side, Shuffle/Sprint 3) Left Foot: Side to Side, Shuffle/Sprint
5 yds
5 yds
4) 2 Feet: Forward & Back, Backpedal/Lateral x2 5) Right Foot: Forward & Back, Backpedal/Lateral 6) Left Foot: Forward & Back, Backpedal/Lateral 3 yds
10 yds
3 yds
Pro Agility (10 yds, Start by Stradling Middle Line, Touch Outside Line) 1) Sprint Right, touch with right hand x2 2) Sprint Left, touch with left hand x2 5 yds 3) Shuffle Right, touch with right hand/Sprint Finish 4) Shuffle Left, touch with left hand/Sprint Finish Bag Agilities 1) Shuffle/Sprint Right x2 2) Shuffle/Sprint Left x2 3) Lateral Run/Sprint Left x2 4) Lateral Run/Sprint Right x2
8 yds
5 yds
5 yds
5 yds
5 yds
5 yds
Cool Down Stretch
1) 2) 3) 4)
5) Left Foot Glute Raise Bring Chest to Knee Feet Together Hang 6) Heels Together Squat, Elbow Inside Knees Right Foot Right Hand 7) On All Fours (Finger Tips), Push Heels into Ground Left Foot Left Hand Right Foot Glute Raise Bring Chest to Knee