65-Wednesday Training 7-22-20 B Warm Up: Footwork (20 secs on, 40 secs rest) Perpendicular (T) Drill 1) Two Feet Clockwise 6) 2) Two Feet Counter Clockwise 7) 3) Right Foot Clockwise 8) 4) Left Foot Clockwise 9) 5) Right Foot Counter Clockwise
Left Foot Counter Clockwise V (Left-Middle-Right-Middle) Right Foot V (Left-Middle-Right-Middle) Left Foot V (Left-Middle-Right-Middle)
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 & Back 10, 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 Agility Ladder 1) Sprint 2) Backpedal/Sprint 3) Shuffle/Sprint 4) Lateral/Sprint
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