Tuesday, November 13, 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)

Speed:
5 x 60m Swerve Sprints (Accelerate 20m swerve right around cone 5m off straight, accelerate another 20m swerve left around cone 5m off straight, accelerate 20m to the end)
20 x 20m Sprint with Ball in Two Hands. Leave every 45 seconds.

Ball Skills:
20 stationary passes to 5m left no spiral
20 stationary passes to 5m right no spiral
20 stationary passes to 8m left no spiral
20 stationary passes to 8m right no spiral
20 stationary passes to 12m left spiral
20 stationary passes to 12m right spiral
20 stationary passes to 8m left spiral
20 stationary passes to 8m right spiral
20 stationary passes to 18m left spiral
20 stationary passes to 18m right spiral

Stretch:
Calves, Hamstrings, Quads, Hip flexors, Glutes.

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