25-Monday Training 7-13-20 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) 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 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) 5)
Skills 60 50 40 x2 30 x2 20 x2
5/5Back/10 x2 5/5Back/10 x2 5/5Back/10 x2 5/5Back/10 x2 5/5Back/10 x2
Bigs 30 x2 20 x2 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