Daily Session 7/30/13

Warm Up 5-10 minutes – ride, run row or use multi directional movement patterns

Dynamic Stretch – 5-10 minutes

 

Prep: 2 Rounds

Medball swings, chest pass, chops x 15ea (low to med intensity)

Prep 2: 2 Rounds

Medball Hip toss, (sq stance), OH back squat toss x 8ea (med to high intensity)

Ladder

Pick 15 ladder drills slowly increase your intensity with each drill

 

Linear Speed Drills

Standing – Sprint 20 yards each time with a light jog walk return (70-75% full Speed)

  1. 2ft forward x 2
  2. Lat Stance x 2 each direction
  3. Backward – turn over right shoulder x2
  4. Backward – turn over left shoulder x2

Lying on Stomach – Sprint 20 yards after getting up with a light jog return (80-85%)

  1. Head to direction x 2
  2. Head away from direction x2

Lying on Back – Sprint 20 yards after getting up with a light jog return (80-85%)

  1. Head to direction x 2
  2. Head away from direction x2

 

Rest 2 min

 

30 Yard Sprints & 60 Yard sprints

perform 4 attempts of each at full speed with a jog halfway back and then walk in between each attempt. 1-2 minute break between each attempt.

 

Hollow Sprints (20 yards apart to 100 yards) x 4

 

Conditioning: 2 sets (2 min break between each set

120’s x 8 – make each 120 in 15 sec. take 45 sec rest

 

 

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