FUNdamental Movement for Young Athletes – Week 4

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Warm Up Routine

  1. pogo jump x 10
  2. side to side line jump x 10
  3. seal jax x 10
  4. reverse lunge w/ reach x 10
  5. scapula push up x 10
  6. roll over x 8
  7. iron cross x 8/side
  8. hip lift x 10
  9. 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

  1. Mirror Drill
  2. 4 Corners Reaction Drill
  3. Staggered Sprints with Back Pedal

 

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