7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up 

  • 10 Squats
  • High Skip (20 yards)
  • 10 Jumping jacks
  • High Knees (20 yards)
  • 10 Seal jacks
  • Side shuffle (20 yards)
  • 10 Crossovers
  • Carioca (20 yards)

Skill Work – Running Form 

Wall Drills (Watch video for clear demonstration)

  • Work on foot placement and power
  • Hands on wall, stomp foot down (ball of foot) 
    • Should be in full extension from heel to hip to head. 
  • Switches – 30 second increments

Workout 

Ladder – Should be approximately 10 yards

4 Rounds: 

  • Gate swings
  • Jumping jacks
  • Shuffle (2 feet in, 2 feet out)
    • Try going backwards to challenge yourself!
  • Bunny hop (2 hops between each section)
  • Single leg lateral hop, down and back. Do each leg

FITNESS TEST OF THE DAY

How fast can you complete a 100 yard shuttle run?

RECORD YOUR SCORE:______

(We will repeat some tests, so you can compare scores) 

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