MONDAY - DEC. 19, 2022
Workout
IDynamic Warm Up
Result | Reps | Result | Reps | Result | Reps | Result | eps | Result | Reps
Set1 Set2 set3 Set 4 Set 5
Drill 10 Yds, Jog next 10 yds
+ High Knee Hug
+ Bent Leg Knee Hug
+ Walking Hip Rotator Stretch
* Walking Quad Stretch
+ Walking Toe Touch
“Walking Straight Leg Kicks
speed Prep
Get 30-40 Reps in 10 yds
+ ASkip x3
+ ARun x3,
+ Straight Leg Ankling x 3
+ Power Skip x3
l-vector Jump
1 set
[0 degrees, 45 degrees, 90 degrees, 135 degrees, 180 degrees, A/L double leg ump
Istart/Stop Off/Def Linear
3x7
IPartner Reactive Chase
4x1
1 1 1
10 yds 1 lead, 1 follow = 1 rep
Each partner will lead 1 and follow 1 =1 total rep
1 1 1 1
by 10 yds sprint, {lead and 1 follow is | rep. 1 minute rest between each sprint
SATURDAY - DEC. 24, 2022
Workout
Dynamic Warm Up
Set 1 Set2 set3 Set 4 set 5
wesult [Reps | Result | Reps | Result | Reps | Result | Reps | Result | Reps
Drill 10 Yds, Jog next 10 yds
} High Knee Hug
+ Bent Leg Knee Hug
+ Walking Hip Rotator Stretch
+ Walking Quad Stretch
+ Walking Toe Touch
- Walking Straight Leg Kicks
ISpeed Prep
txt
i8-Vector Cut 1 step 1
[Get 30-40 Reps in 10 yds
+A Skip x3
A Run x3
+ Straight Leg Ankling x 3
+ Power Skip x3
[1 step in each direction per leg O degrees, 45 degrees, 90 degrees, 135 and 180, then repeat with other eg|SATURDAY - DEC. 24, 2022
Workout Set 1 Set2 set 3 set4 set
wesult_[ Reps | Result | Reps | Result | Reps | Result | Reps | Result | Reps
\single Response Crossover| 2
IRun NS yas, lead, 1 follow =1 rep
te? with Partner 10 yard
is with each being leader/deciding when to shift with other partner folowing/mirroring|
steps/distance,
IReactive COD (Coach 1 1 1 1 1
Command)
Isx1 5-5 switches/CoD from Coaches Cue