SAW for 08/14/11
Real, Full Active
Line Jumps: http://www.youtube.com/watch?v=hz3gF_DAi-0
- 15s Back and Forth X’s 3
- 15s In and out; left first then right first, done
- 15s lateral hops X’s 3
- 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
