General Warm Up 10-20 minutes
Dynamic Stretch 5-10 minutes
Prep #1: 2 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: 2 sets
Fig 8 x 10 – 4 corner dot drill x 3 clockwise/3 counter clockwise
Slams x 10 – Hop Scotch Dot Drill x 6
Squat Jumps x 10 (light) – Fig 8 pattern Dot Drill x 3 clockwise/3 counter clockwise
Cone Hop Drills (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 2
2. 2ft hops lat (R leads) x 2
3. 2ft hops lat (L leads) x 2
4. 180’s with a pause between each landing x 2
5. 2ft hops land fwd, land right at the next cone, cont in that pattern x 2
6. 2ft hops land fwd, land left at the next cone, cont in that pattern x 2
Jumps x 3 sets (rest 1 minute btwn sets)
Broad Jump (stick each landing) x 6
rest 30 sec
Scissor jumps x 8ea
rest 30 sec
Skater Jumps x 10ea
Conditioning: repeat this 8 times with 2 minutes rest btwn bouts (no rest bwtn ex’s)
1/4 mile run
60 yard shuttle run (cones at 5, 10, 15 yards)
30m sprint
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