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)