31-Monday Training 5-4-20 C Warm Up: Technique Review with Transitions 1) Backpedal 15 x2 2) Shuffle/Form Run 5/10 xRight - Left 3) Lateral/Form Run 5/10 xRight - Left 4) Form Run 15 x2 Stretch 1) Toe Walk/Heel Walk 2) Alt Knee Hug Lunge w/ Twist 3) Pimp Walk 4) Backwards Alternating Toe Reach 5) Side Kicks 6) Side Kicks 7) Alternating Lunge w/ Reach Up & Back 8) Alternating Heel to Butt & Reach 9) Leg Kickout w/ Pull Back 10) Kickout Lounge 11) Turn & Sprint 12) Shuffle/Lateral/Sprint
5, 5, Form Run 10 10, Form Run 10 10, Shuffle 5/Form Run 5 10, Shuffle 5/Form Run 5 10, Lateral 5/Form Run 5 10, Lateral 5/Form Run 5 10, Backpedal 5/Form Run 5 10, Backpedal 5/Form Run 5 10, A Skips 10 10, A Skips 10 20 x2 5/5/10 x2
Combination Plyometrics 1) Knee Jump/Broad Jump/Star Jump 2) Plyo Push Up/Knee to Chest/Broad Jump 3) Knee Quarter Jump/Knee to Chest/Star Jump 4) Right Leg Height/Bound/Sprint 5) Left Leg Height/Bound/Sprint
4 reps, 1:30 minute rest x2 4 reps, 1:30 minute rest x2 4 reps, 1:30 minute rest x2 4 reps, 1:30 minute rest x2 4 reps, 1:30 minute rest x2
Agilities 1) Sprint/Sprint/Sprint - Right Hand Touch 10/5/10 2) Sprint/Sprint/Sprint - Left Hand Touch 10/5/10 3) Shuffle/Lateral/Sprint - Facing Right 10/5/10 4) Shuffle/Lateral/Sprint - Facing Left 10/5/10 5) Lateral/Sprint/Sprint - Right Hand Touch 10/5/10 6) Lateral/Sprint/Sprint - Left Hand Touch 10/5/10 7) Backpedal/Lateral/Sprint - Facing Right 10/5/10 8) Backpedal/Lateral/Sprint - Facing Left 10/5/10 9) Sprint/Lateral/Sprint - Right Hand Touch 10/5/10 10) Sprint/Lateral/Sprint - Left Hand Touch 10/5/10 Sprints Skills (1 Minute Rest) Bigs (1 Minute Rest) 1) 30 x6 1) 15 x6 2) 20 x6 2) 10 x6 (Use position stance for start) 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