PLYOMETRIC DRILLS
A Skip, B Skip, C Skip High March Fast Shuffles Bounding Butt Kicks High Knees Carioca Backwards Running Squat Jumps with a High Reach
*Jog a warm up first. Each drill should last about 30 meters or 15 seconds and be followed by a fast stride of the same distance and then a walk recovery. Do them each 2 times twice per week in the pre- season, 1 x week during the general season.
General Strength & Core Circuit (15 of each)
Pushups Pullups Walking Lunges Dips Squat Thrusts (to and from standing position) Leg Curl with Stability Ball (progress to single leg curls)Plank (60 seconds standard; 30 seconds each side) Single Leg Squats (15 each leg)Eccentric Toe (Calf) Raises (Rise with both feet and lower one; alternate) V-Ups Straight Leg Kicks (15 each leg…bottom leg stays straight and just off of ground)
*Repeat circuit 2 – 3 times per session. Add Dumbbells, or Medicine Balls to increase intensity. Do this 3 times each week in the pre-season.