32-Wednesday Training 5-6-20 C Warm Up: Footwork (20 secs on, 40 secs rest) Dot Drill (5 side of a die) 1) Forward/Backward 2) Forward/Top Turn Right, Bottom Turn Left 3) Forward/Top Turn Leftt, Bottom Turn Right 4) Two Feet Each Dot 5) One Foot Each Dot (Right Foot -Left Foot) 6) Hammer Time Stretch 1) Bob 2) Knee Ups 3) Hurdles 4) Straight Leg Lifts 5) Crossover Side Lifts 6) Crossover Side Lifts 7) Arch Back Lunge 8) Glute Raise 9) Backward Lunge (Reach & Tilt) 10) Alternating Single Leg RDL 11) Falling Sprint 12) Backpedal/Lateral/Sprint
10, Form Run 10 10, Form Run 10 10, Shuffle 5/Form Run 5 10, Shuffle 5/Form Run 5 10, 10, Backpedal Lateral 5/Form Run 5 10, Backpedal 5/Form Run 5 10, 10, Lateral Backpedal 5/Form5/Form Run 5 Run 5 10, Lateral 5/Form Run 5 10, A Skips 10 10, A Skips 10 20 x2 5/5/10 x2
Weave Drill 1) Shuffle/Sprint/Shuffle/Sprint/Backpedal-Lateral (Right-Left) 2) Sprint/Backpedal/Sprint/Backpedal/Shuffle-Sprint (Right-Left) 3) Shuffle/Sprint/Shuffle/Sprint/Backpedal-Lateral (Right-Left) 4) Sprint/Backpedal/Sprint/Backpedal/Shuffle-Sprint (Right-Left) Kansas Cone Drill 1) Sprint/Sprint 2) Backpedal/Lateral (Rollover @ Top) 3) Sprint/Sprint
Agility Ladder 1) Shuffle/Sprint 2) Backpedal/Sprint
10/10 x6 10/10 x6 10/10 x6
10 10 10
3
4
2
5
1
6
5/5 Back/10 Back - Right Foot Touch - Left Foot Touch 5/5 Back/10 Back - Right Foot T Step - Left Foot T Step
Cool Down Stretch
1) 2) 3) 4) 5) 6) 7) 8)
10
Plyo Push ups 2x5 Feet Together Hang Right Foot Right Hand Left Foot Left Hand 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