Daily Session 7/27/13

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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