Strength
- Warmup – 3 rounds of
- 50 Jump Rope or 25 Jumping jacks
- 5 Burpees
- 10 Squats
- 10 Situps
- Workout – 18 minutes AMRAP (As Many Reps As Possible)
- 10 Burpees
- 15 Lunges (left and right = 1)
- 20 Situps
- 40 Mountain Climbers (each leg counts as 1)
- At 7 minute mark – 200 meter run or 100 jump ropes or 100 Jumping Jacks
- At 14 minute mark – 200 meter run or 100 jump ropes or 100 Jumping Jacks
Conditioning / Footwork – Pain Storm
- Dynamic Stretching
- 180’s - 2 x 40 back start, 2 x 40 front start
- Sprint one direction at midpoint rotate 180 and finish other way
- 5 and 10 yard agilities
- This drill is a full speed backward drill in a 5 or 10 yard area. Defenders will place toes on the line in a good stance & body position (chin over toes). On command, defenders will backpedal 5 or 10 yards, plant foot and sprint forward to the line, then backpedal and plant foot again and sprint past the line.
- Do 3x at 5 yards and 3x at 10 yards
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Pain
Storm
o
Sprint 40 yards – 1x
o
20 Burpees
o
Sprint 40 yards – 1x
o
25 Jumping Jacks
o
Sprint 40 yards - 2x
o
20 pushups
o
Sprint 40 yards - 2x
o
20 Air Squats
o
Sprint 40 yards - 3x
o
30 situps
o
Sprint 40 yards - 4x
o
20 burpees
o
Sprint 40 yards - 3x
o
25 jumping jacks
o
Sprint 40 yards - 2x
o
20 pushups
o
Sprint 40 yards – 1x
Stickwork
- 10 minutes of wall ball
Video Work
- Men’s – Film Break Down: Breaking down a defensive slide mistake – Video
- Women’s – The Backer Zone Defense: - Video
Quote
“Continuous effort — not strength or intelligence — is the key to unlocking our potential.”
“Continuous effort — not strength or intelligence — is the key to unlocking our potential.”
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