09/16/2019 - Speed and Agility Practice Plan
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| Time |
Drill
|
| 5 Min |
Circle Stretching
|
| 20 Min |
Craddle Runs around the park
|
| 5 Min |
Water
|
| 20 Min |
Two Stations
Station 1: Ladder work
- Ladders forward both feet, sideways
- 2 Slam Balls
- 36lb squat
- Medicine Ball Throw
- 5-10 pushups
- Jog around
Water
Station 2: Jumps
- 20 Box Jumps
- 20 Squat Jumps
- 20 Skip Jumps
- 20 Sitting Jumps
- 20 Bicycle Jumps
|
| 5 Min |
Water
|
| 5 Min |
Two Stations
Horizontal Jumps
- Checkerboard horizontal jumps
Ladder Work
- Sideways outside, 1 foot in forwards and backwards at a time
- Sideways
- Hopscotch Jump
|
| 5 Min |
Water
|
| 5 Min |
Jog 10, Sprint 20, Jog 10, Sprint up hill
|
| 10 Min |
300 Yard Shuttle Runs
- 50 Yard Line and Back Three Times
- Goal is to finish in 65 seconds
- Repeat 4 times with 2 min rest in between
|
| 5 Min |
Water
|
| 5 Min |
3 Man Figure 8 Passing
|
