Daily Session 3/30/31

Warm Up 10-20 minutes

Dynamic Stretch 5-10 minutes

Prep #1: 3 sets

Sumo Walks w/MB Over Head (stay as low as possible & sit hips back) @ 20yds x 1 lap

SL Squat w/mb x 8ea

MedBall Prep & Dot Drills: 3 sets

Fig 8 x 10 – 4 corner dot drill x 3 clockwise/3 counter-clockwise

Slams x 10 – Hop Scotch x 6

Squat Jumps x 10 (light) – Fig 8 pattern x 3 clockwise/3 counter-clockwise

Cone Hop Drills: 3 sets (cones should be between 6″ & 10″)

Line 10-12 cones in a row with about 12″ of space between each cone.

1. 2ft hops fwd x 3

2. 2ft hops lat (R leads) x 3

3. 2ft hops lat (L leads) x 3

Jumps x 3 sets (rest 1 minute btwn sets)

Squat Jumps x 10

Rest 20 sec

Box Jump x 10

Rest 20 sec

Broad Jump (stick each landing) x 6

rest 20 sec

Scissor jumps x 8ea

rest 20 sec

Skater Jumps (traveling) x 10ea

Crawling: 3 sets (place cones at 10 yards and perform all crawls for designated number of reps then rest 1 min between sets)

Bear Crawl forward to backward x 2 laps

crab walk forward to backward x 2 laps

spider man walks forward to forward x 2 laps

Conditioning: 2 sets

120 yard sprints  (make each sprint in 15 sec and take 45 sec between reps)

rest 3 min between sets

*remember to consult with your physician before you start any exercise program

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