General Warm Up

  • Jog 400 or 2 200 meter down and back
  • 30m x 3, 2, 1/each (jog agile change of direction, side skip, carioca)
  • Hydrants, Straight Leg Glute Raise x 10/each
  • Prone/Supine Scorpions and Standing Leg Swings (side and front/back)
  • 2 x 10 Power Skips for height (10 total, 5/each) walk back between
  • 5 x 4-6 moving squat jumps up stairs (quick ground-contact time on each step)
  • 2 sets of following:
    • Cone Drill 4 sets, 2 at both cone-settings (6 cones at 2 stations, 1-2 feet apart, 2-2 ½ feet apart) – Approach first cone with some velocity (linear) and attack the 6 cones with upright sprinting and conscious tempo between cones and continue past 6th cone over 15 meters total
    • Vertical Ball Throw x 4-5 (ball lands in same place, throw vertical with power)
  • 2-3 sets (3rd optional), walk back between reps of sprints and rest 3 min between sets
    • Set 1: 10 m sprint, 20 m sprint, 30 m sprint, all done with ‘Falling Start’
    • set 2: 10m/20m/30m sprint, all done with 3-point start
    • set 3: all sprints done with Hop-Hop sprint (land in staggered-stance)

Hurdle/Hip Mobility

  • 5 hurdles butted up
  • 2 of each R/L and L/R
  • 2 Giants
  • 2 in each direction Lateral A-skips (dwn middle of hurdle)
  • 1-2 in each direction Lateral B-skips (down side of hurdle)
  • 1-2 in each direction Over-Unders

Strength Circuit

2 sets of following:

  • 8-12 bent arm to straight arm plank with a push=1 rep
  • 20-30 med ball seated twist (upright and with posture even though seated)
  • 10 x standing squat

2 sets of following:

  • 15 x Supine Hip Extension
  • 10 x bent knee donkey kicks each side
  • 20 x Frankenstein (opposite arm/leg or shin, shoulder blades on floor or lifted)

Stretches

  • Lying Knee Hugs with Ankle Circles
  • Pigeon or Hip
  • Kneeling Hip Flexor
  • Seated Straddle
  • Recovery or Childs Pose
  • Neck and Shoudlers
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