MONDAY - JAN. 2, 2023
Workout
[Dynamic Warm Up
Ispeed Prep
[-vector Jump
1 set
Set1
Set2
Set3
Set4
Reps
Drill 10 Yds, Jog next 10 yds
Reps Reps eps
+ High Knee Hug
+ Bent Leg Knee Hug
+ Walking Hip Rotator Stretch
* Walking Quad Stretch
+ Walking Toe Touch
“Walking Straight Leg Kicks
Get 30-40 Reps in 10 yds
+A Skip x3
+ ARun x3,
+ Straight Leg Ankling x 3
+ Power Skip »3
[O degrees, 45 degrees, 90 degrees, 135 degrees, 180 degrees, R/L double leg ump
Istart/Stop Off/Def Linear
3x7
IPartner Reactive Chase
lax
1 1 1
Oyds, 1 lead 1 fellow =1 rep
ach partner will lead 1 and follow 1 =1 total rep
1 1 1 1
by 20 yds sprint, 1 ead and 1 follow is 1 rep. 1 minute rest between each sprint
SATURDAY - JAN. 7, 2023
Workout
|Dynamic Warm Up
ISpeed Prep
ls-Vector Cut 1 step
Tet.
IReactive COD (Coach
Command)
2x7
Set Set2 set3 Set 4
eps
Drill 10 Yds, Jog next 10 yds
eps Re Reps
+ High Knee Hug
+ Bent Leg Knee Hug,
+ Walking Hip Rotator Stretch
+ Walking Quad Stretch
+ Walking Toe Touch
+ Walking Straight Leg Kicks
‘Get 30-40 Reps in 10 yds
+A Skip x3
*ARun x3
+ Straight Leg Ankling x 3
+ Power Skip x3
1 step in each direction per leg, 0 degrees, 25 degrees, 90 degrees, 135 and 180, then repeat with other leg
T: 1
5-7 changes/directionsSATURDAY - JAN. 7, 2023
Workout
|1-on-1 Box Drill
2x8
Set
set2
set
Set 4
Result fe
8
Result
Result
Result | Reps
10x10 dril, Need a 2 hand tap for defense to score, avoidance and cross defense ine for offense to Score:
Rest 180 secs, between sets
Determine Box size, offense get past defender to score, defense 2 hand ta