Thursday, October 18, 2012

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.

Warm Up:
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)

Additional Agility:
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.
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)
In and Out Hops
Slalom
Quick side steps (2 each direction)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s