“Walk-to-Jog” Warm Up
(5-10 yards for each exercise)
“Down” 100 yard the field:
Walking pull heel to butt
Walking pull knee to chest
Walking forward lunges
Walking diagonal lunges
Walking side lunges
Walking backwards lunges
Walking toe touch (bent knee)
Walking tow touch (straight leg)
Walking hip stretch
Walking high kicks
---Turn and complete the following going back to your starting point:
Jogging forward skip
Jogging shuffle opposite direction
Jogging carrioca opposite direction
Jogging backward run
Jogging backward skip
Walking heel walk
Walking toe walk
Move your limbs in a circular motion (neck, to shoulders, to hips, to knees, to ankles)
Hold stretch on your muscles (arms, low back, back and front of legs, calves, etc.)
Also known as “suicides” or "ladders", cones are an agility sprint.
Starting at the endline, sprint down-and-back to the 5,10,15,20,25 yard line’s.
Complete the entire sprint in: 35 seconds or less and rest for 1 minute.
Complete 10 cones total.
Lift- Circut Lift
The following lift is meant to be completed quickly, with little or no rest between exercises. There are 8 exercises to be completed a total of 5 times.
Go down the list of exercises, completing all the reps of each, creating one total set.
Take a short break to prevent injury and catch your breath before starting the next set.
Complete 5 sets total.
Strength Training - REPS PER ROUND(complete 5 rounds)
D.B Squats 20
D.B Lunges 20
Reverse Dips 10
Stick Work- Partner Passing
Pass right handed, catch right
Pass left handed, catch left
Pass right handed, catch weak side
Pass left handed, catch weak side
Pass weak side (over the shoulder), catch right handed
Pass weak sided (over the shoulder), catch left handed
Behind the back right handed
Behind the back left handed
Around the world right handed
Around the world left handed