SAW: 08/14/11

SAW for 08/14/11

Real, Full Active

Line Jumps: http://www.youtube.com/watch?v=hz3gF_DAi-0

1. 15s Back and Forth X’s 3
2. 15s In and out; left first then right first, done
3. 15s lateral hops X’s 3
4. 15s criss cross X’s 2
   

Jump! Jump, jump: Jump laterally to your left in a big controlled jump. Upon ground contact, jump immediately back the way you came using two smaller jumps so you arrive back where you started the first big jump.

Alternate left and right rill you’ve done each 5 times

Jumps for height: Just what it sounds like. Work on recruiting the right muscles, using your arms for propulsion, and firing glute, quad, calfs, toes

4 x’s stationary, jump off right leg with rest between each rep

4 x’s stationary, jump off left leg with rest between each rep

4 x’s four steps, jump off right leg with rest between each rep

4 x’s four steps, jump off left leg with rest between each rep

4 x’s from a run, jump off right leg with rest between each rep

4 x’s from a run, jump off left leg with rest between each rep

Two Legged Hops: Legs shoulder length apart, bend at the knees and explode up and out to cover the most distance possible.

2 x’s 4 reps of hop, land softly, rest 2 seconds; rest between sets

2 x’s 4 reps of hop, hop, land softly, rest two seconds, hop, hop land softly

2 x’s 4 reps of hop, hop, hop, hop, land softly

Agility Medley: Cones at 0 (A), 10 (B), 20 (C)

X’s 3 with rest between reps: Run A,B; Sprint B,C (focus on exploding out of a run into a sprint); cut from C back to B at full speed

rest

X’s 3 with rest between reps: backpedal A,B; sprint B,C; cut from C back to B at full speed

rest

X’s 3 with rest between reps: side shuffle A,B; sprint B,C; cut from C back to B at full speed

Rest

X’s 3 with rest between reps: A,B karakokees, use the leg spike to bring your self into a sprint at B; sprint B,C; cut from C back to B at full speed

Done

WOW 08/14/11

WOW of 08/14/11

Active

Set up cones at 0, 7, 14, 30

2 min tabata; cones at 0 and 30

Sprint for 20 seconds; Stop! Rest 10 seconds

30 seconds rest

4 times; Sprint 30, Stop at 0. 10 second countdown from when the first person finishes

30 seconds rest

3 person cutting drill: cones at 0, 7, 14

Incut at 7 yards, catch, fake, throw, jog to the line; incut at 14 yards, catch, fake, throw, jog to the line; incut at 7 yards, catch, fake, throw, jog to the line; incut at 14 yards, catch, fake, throw, jog to the line; cut away (about 30 yards)
Progression is cut > throw > rest

30 seconds rest

1 minute tabata; Cones at 0 and 30

6 minutes rest

Repeat

6 minutes rest

Repeat

No rest

10 dump cuts each:
1 has the disc, 2 runs an exaggerated B cut (3-5 steps upline, back the same way you came). 1 throws to 2. 1 follows his throw and runs the same cut for 2.