Indoor Track
(Heskett Center)
-> 400 Meter jog
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Calisthenics
(Track)
-> Small high knees- 50 meters
-> Small forward lateral travels- 50 meters
-> Track lane forward laterals- 50 meters
-> Lunges- 25 meters
-> Small forward lateral travels- 25 meters
-> Forward lateral travels- 50 meters
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Build Ups
-> 20%- 50 meters/ 2 reps
-> 40%- 50 meters/ 2 reps
-> 50%- 50 meters/ 2 reps
-> 50%- 60 meters/ 2 reps
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->Step width push-ups- 10 reps
->Step width push-ups (one leg up) - 8 reps
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(Station A) (Station B)
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Groups alternated
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Cone/Step Drills
Drill A
-> Lateral bounds (between the steps)
-> Step bounds (on the steps)
-> Cone lateral bounds
Drill B
-> Forward cuts
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Two reps of each
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Drill A (All members)
-> Cone lateral bounds
-> Step bounds (on the steps) [distance of the steps increased at the half way point]
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Drill A (All members)
-> Cone lateral bounds
-> Step bounds (on the steps) [distance of the steps increased at the half way point]
-> Half way point switch to: lateral bounds (between the steps)
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Two reps of each
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->Step width push-ups- 2 sets/10 reps
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Abdominal's
-> Step width medial knee twists- 2 sets/ 10 reps
-> Stability ball; bottom-to-top- 3 sets/ 10 reps
-> Stability ball; bottom-to-top- 3 sets/ 10 reps
-> Towel knees to chest- 3 sets / 10 reps
-> Stability ball shake- 4 sets/ 30-40seconds
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