33-Friday Training 5-8-20 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) 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 (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