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)