Warm Up Routine
- pogo jump x 10
- side to side line jump x 10
- seal jax x 10
- reverse lunge w/ reach x 10
- scapula push up x 10
- roll over x 8
- iron cross x 8/side
- hip lift x 10
- t-spine x 8/side
Strength Training
- A) Kettlebell Goblet Squat – 2 sets of 10 reps
- B) Seated Arm Drill – 2 sets of 30 seconds
- A) Plank – 2 sets of 50 seconds
- B) Turkish Get Up – 2 sets of 35 seconds High Hip Hold
- A) Agility Ladder – 2 sets of 2 In from Side
- B) Vertical Jump/Long Jump Combo – 2 sets of 8 reps
Agility/Speed Drills
- Mirror Drill
- 4 Corners Reaction Drill
- Staggered Sprints with Back Pedal
Speak Your Mind