Exercises
Warm-up
Dynamic Warm-Up: | Mini-band x2: |
Jog x2 | Lateral Walk |
Toe Touches | Diagonal Walk Forward |
Knee Hugs | Diagonal Walk Backward |
Airplanes | Forward Jab Step |
Quad and Reach | Backward Jab Step |
Open the Gates | |
Close the Gates | Rapid Response: |
Bench Slides | Snapdown/Fast Feet/Sprint/Breakdown |
World's Greatest | Snapdown/22's/Sprint/Breakdown |
Inchworms | Snapdown/Pogos/Sprint/Breakdown |
Schoolyard Skips | Snapdown/In and Outs/Sprint/Breakdown |
A Skips | Snapdown/Lateral Hops/Sprint/Breakdown |
Lateral A Skips | |
Skips for Height | |
Diagonal Shuffles Forward | |
Diagonal Shuffles Backward |
Game Re-Entry
5-10 yards: |
Forward/Backpedal/Sprint |
Shuffle/Shuffle/Sprint x1 each way |
Rapid Response- Fast Feet/Sprint |
Rapid Response- 22's/Sprint |
Rapid Response- Lateral Hops x1 each way |
Cool Down
Bent Hamstring |
x8 each leg |
Bretzel |
x15 seconds each |
Frog Stretch |
x30 seconds |
Right Groin |
x30 seconds |
Left Groin |
x30 seconds |
Hip Flexor Right Leg |
x30 seconds |
Hip Flexor Left Leg |
x30 seconds |
Half-Kneeling Right Hamstring |
x30 seconds |
Half-Kneeling Left Hamstring |
x30 seconds |
Right Foot and Knee |
x30 seconds |
Left Foot and Knee |
x30 seconds |
Push Up Position Right Calf Stretch |
x15 seconds each |
Push Up Position Left Calf Stretch |
x15 seconds each |