64-Monday Training 7-20-20 B Warm Up: Technique Review with Transitions 1) Form Run 20 x2 2) Shuffle/Form Run 10/10 xRight - Left 3) Lateral/Form Run 10/10 xRight - Left 4) Backpedal/Form Run 10/10 x2 Stretch 1) Bob 10, Form Run 10 2) Knee Ups 10, Form Run 10 3) Hurdles 10, Shuffle 5/Form Run 5 4) Straight Leg Lifts 10, Shuffle 5/Form Run 5 5) Crossover Side Lifts 10, Backpedal 5/Form Run 5 6) Crossover Side Lifts 10, Backpedal 5/Form Run 5 7) Arch Back Lunge 10, Lateral 5/Form Run 5 8) Glute Raise 10, Lateral 5/Form Run 5 9) Backward Lunge (Reach & Tilt) 10, A Skips 10 10) Alternating Single Leg RDL 10, A Skips 10 11) Falling Sprint 20 x2 12) Backpedal/Lateral/Sprint 5/5/10 x2 Plyometrics (In Place) (20 secs on, 40 secs rest) 1) Knees to Chest x2 2) Single Leg Knee to Chest Right - Left 3) Forward/Backward x2 4) Lateral Jumps x2 5) Squat Split Jumps x2 6) Star Jumps x2 Agilities: U Drill (5yd Box) 1) Sprint/Sprint/Sprint Right-Left 2) Sprint/Lateral/Sprint Right-Left 3) Shuffle/Sprint/Sprint Right-Left 4) Shuffle/Lateral/Sprint Right-Left 5) Backpedal/Sprint/Sprint Right-Left 6) Backpedal/Lateral/Sprint Right-Left 7) Backpedal/Shuffle/Sprint Right-Left 8) Sprint/Sprint/Sprint Right-Left 9) Shuffle/Lateral/Sprint Right-Left 10) Backpedal/Lateral/Sprint Right-Left Sprints 1) 2) 3) 4) 5)
Skills 20 x2 30 x2 40 x2 30 x2 20 x2
Bigs 10 x2 15 x2 20 x2 15 x2 10 x2
Cool Down Stretch
1) Feet Together Hang 2) Right Foot Right Hand 3) Left Foot Left Hand
4) 5) 6) 7)
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