MONDAY - DEC. 26, 2022
Dynamic Warm Up
sett set2 Set3 seta sets seté
Workout
Result | Reps [ Result | reps | Result | reps | Result] Reps | Result | reps | Result [Reps
Drill 10 Vds, Jog next 10 yds
+ High Knee Hug
' + Bent Leg Knee Hug,
Pynamic Warm Up + Walking Hip Rotator Stretch
+ Walking Quad Stretch
+ Walking Toe Touch
+ Walking Straight Leg kicks
Get 30-40 Reps in 10 yds
+A Skip x3
Speed Prep ese
+ Straight Leg Ankling x3
Power Skip x3
ls-vector Jump
1 set o-degrees 45 degrees, 90 degrees, 135 degrees, 180 degrees, RL double leg jump
Istart/Stop Off/Def Linear 1 4 4
pat FS yds ead, 1 follow =1 rep
Each partner wil lead tan follow 1 =1 total rep
[Partner Reactive Chase 1 1 1 1 1
5x1 by 15 yas sprint 1 ead and 1 follow is 1 rep. 1 rnute rest between each sprint
SATURDAY - DEC. 31, 2022
Workout Sett Set2 set3 set4 sets Set6
Result | Reps_| Result | 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
iB-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 »3
txt
1 step in each direction per leg, 0 degrees, 45 degrees, 90 degrees, 135 and 180, then repeat with other legSATURDAY - DEC. 31, 2022
Workout Set Set2 Set3 set4 set Seté
Result |_Reps_| Result | reps | Result | Reps | Result | Reps _| Result Result | Reps
gle Response 1
Icrossover Run 20 yds, 1 ead | follow= 1 rep
tet with Partner 10 yards with each being leader/deciding when to shift with other partner fol
lowing/mitroring
steps/distance,
[Reactive COD (Coach
command) 1 1
6x1