55-Monday Training 6-29-20 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) 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
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)
Skills 40 x4 30 x4 20 x4
Bigs 20 x4 15 x4 10 x4
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