Thursday, November 29, 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)

Agility:
Over Box Jumps. 5 x 10.
Seated into High Box Jump. 5 x 5
Standing MB Soccer Throw-in. 5 x 10
Lying MB Chest Pass. 5 x 10
Lateral Hurdle Jumps. 5 x 10 each way.
5m Quick Steps into 20m sprint. 2 x 10
15m Back Pedal into 15m sprint. 4 x 6
20m Side Shuffle. 5 x 5 each direction.
5-10-5 drill. 6 x 1.

Stretches:
Achilles, Calves, Hamstrings, Hip Flexors, Glutes and Lower Back.

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