Tuesday, October 30, 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)

Set up 15m square with cones every 5m along the sides.
Run with the ball in 2 hands. 15m x 4
Tap the ball in your left hand finger pads. 15m x 4
Tap the ball in your right hand finger pads. 15m x 4
Tap the ball between your finger pads. 15m x 2
Figure 8 Steps. 15m x 2
Roll the ball 5m and pick it up on the run. x 2
Run 5m with the ball in two hands, step off your right foot and tuck the ball into your left elbow, run 5m step off your left foot and tuck it into your right elbow. x 2
Run 5m with the ball in two hands, step off your left foot and tuck the ball into your right elbow, run 5m step off your right foot and tuck it into your left elbow. x 2
Practice Shazaams (grip the ball with one hand and fire it from your hip using your triceps and wrists to propel the ball towards your partner. 20 each hand @ 5m & 10m, 10 each hand at 15m.
Practice pop passes. 10 facing each direction @ 5m, 10m & 15m.
Practice spiral passes. 20 facing each direction @ 10m & 15m.

After Practice Optional Tempo Run:
Complete 4 x Accel/Decel 100m. Accelerate for 20m, Decelerate for 20m, etc.

Stretches:
Calves, Achilles, Quads, Groins, Hip Flexors, Glutes and Chest.

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