DAY 32: AEROBIC , SPEED AND AGILITY WORKOUT (Wed. Aug 11th)
warm-up dynamic stretch routine and static stretch for minimum of 10 minutes
A) Hollow Sprints 100 yards ( X 5) without stopping run half speed 20 yards, full speed 20 yards, half speed 20 yards, full speed 20 yards, half speed 20 yards alternate full and half speed in 20 yard increments for 100 yards 5 times (rest 45 seconds between sets)
B) SPEED DRILLS (30 second rest between sprints)
(1) Shuffles (quick feet) 4x each way overspeed moving feet as quickly as possible for 25 yards (8 total)
(2) Carioca (quick feet) 4x each way overspeed train moving feet as quick as possible for 25 yards (8 total)
(3) Power skips (backwards for distance) 4x 25 yards
(4) Quick feet back pedal 4x 25 yards
(5) quick feet cross overs 4x each way overspeed quick feet 25 yards (8 total)
C) AGILITY, QUICKNESS DRILLS
(1) Nebraska Agility Drill
__ .__ dots are cone placement, “x” is starting point
x . 5yrds between lines (bottom line is start line) (top line is 5 yard line)
-start in hockey v start stance knees bent
-sprint 5 yrds to first cone and make a tight right turn around cone without stopping
-sprint back to starting line and make a tight left turn around cone without stopping
-sprint to 5 yard line again and touch with fingers and then backwards pedal back to start line
-4 sets resting 30 seconds between sets
(2) Three-Corner Drill Shuffle Steps
.._
. dots are cone placement, “x” starting point
x_______ bottom line is start line, top line is 10 yards from start, cones are 10 yrds apart
on top ten yard line, mile cone is staggered 5 yards back from 2nd cone
-start in hockey v stance knees bent
-sprint 10 yrds from start to left side of first cone
-plant left foot and drive off it shuffling right to second cone
-at second cone backpedal down 5 yards to inside of third cone
-at third cone plant left foot and break forward/right at 45 degree angle sprint 10 steps
-do 4 sets this direction then 4 sets other direction moving third cone to left side and start on opposite side
-8 sets total rest 30 seconds between sets
(3) Three-Corner Drill Cross Over Steps
-same as above but instead of shuffles do quick feet crossovers instead
-8 sets total rest 30 seconds between sets (4 each way)
(4) Pro Agility Drill
l l l
l l l
l l l
5 5
-from a two point stance, straddle middle line (lines five yards apart)
-sprint to the left line and touch it with left hand
-push off forcefully and sprint back across midline to the right line and touch that line with your right hand
-sprint left finishing at middle line 6 sets rest 30 seconds between
(5) Sprint Ladder
------------------10 -begin in v start hockey position
-sprint 5 yards touch first line w right foot, return to starting line touch w left
---------------- 5 foot, sprint 10 yards touch with your right foot, return to start line touch with
left foot, sprint again to 5 yard line touch with right foot, sprint back to start
----------------start -make sure you are stopping and starting no circles, pay attention to plant foot
- 6 sets resting 30 seconds between
(6) Shuffle Ladder
-same as sprint ladder but using quick feet shuffles rather than sprints
-shuffle 5 yards to first line touch with right foot, shuffle back to start touch with left foot
-shuffle to 10 yard line touch w right, shuffle to start touch with left
-shuffle to 5 yard line touch with right, shuffle back to start
-6 sets resting 30 seconds between
(7) Back Pedal Ladder
- similar to sprint ladder and shuffle ladder
-from start backpedal 5 yards to first line, sprint forward to start line
-backpedal to 10 yard line, sprint forward to start
-backpedal to 5 yard line and sprint though the start
-doesn’t matter which foot is planting or stopping
-6 sets resting 30 seconds
5 - 10 min light jog for cool down