Thursday, October 25, 2012

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.
Double foot high knees
Single foot high knees
Quick steps, two feet in each rung
Quick Steps, one foot in each rung
Skips, two feet in each rung
Skips, one foot in each rung
Half Icky Shuffle
Sideways two feet in and two feet out (2 each direction)
Slalom
Quick side steps (2 each direction)

Stretches:
Listen your body and stretch the muscle in your legs that are tired.

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