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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