Strength
- Warmup (2 rounds)
- 10 situps
- 10 air squats
- 10 flutter kicks
- 10 bicycle crunches
- Workout – 2 minutes of max reps of each. No rest in between sets.
- Air Squats
- Pushups (hand release)
- Situps
- Jump rope
- Plank hold
- Jump rope
- Situps
- Pushups (hand release)
- Air Squats
Conditioning / Footwork
(Ladders)
- Dynamic Stretching
- Ankle hop
- Keeping your feet together and remaining in one place hop up and down using only your ankles and calves. Concentrate on getting as high as you can and exploding off the ground as soon as you land.
- Split squat
- Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
- Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
- Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
- Switch feet in the air so that the back foot lands forward and vice versa.
- Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
- 90-180-270-360 single foot, double foot.
- Rockets 4 x 40 yards – each step faster
- 2 x Ladder drills or line drills or jump rope (see video on BRLAX.net) for 10 minutes
Stickwork
- Wall Ball Test – about 5-10 yards from wall.
- Complete the following in 1:45 for short sticks and 2:00 for long sticks
- 25 Left
- 25 Right
- 25 Catch and Switch
- 25 Catch and Roll
Video
Work
Quote
“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”
“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”
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