Ball Skills are a repeat of Tuesday and will only change every 4-6 weeks. This is to allow you master the basics and perform each skills precisely until it becomes a memorized motor pattern.
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
Complete 4 reps of each of the following ladder drills. If you don’t have a ladder, line up cones about 2 feet apartment and use this as your ladder.
Double foot hop
Single Foot hop
Quick steps, two feet in each rung
Quick Steps, one foot in each rung
High Knees, two feet in each rung
High Knees, one foot in each rung
Boxer Shuffle (2 each direction)
Quick side steps (2 each direction)