Tuesday, October 17, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
200-meter run => 1:00 double-under practice
200-meter run => 1:00 jumping jacks
200-meter run => 2 x 5 ring rows => 5 push-ups => 5 squats

FOCUS:
Jumping and landing – knee position

GET READY:
2x
10 blocked hops
1:00 – bottom of the squat

WORKOUT:
4 rounds
3 broad jumps
10-20-30-meter shuttle sprint
6 broad jumps
10-20-30-meter shuttle sprint
9 box jumps
Rest 3:00

SKILL:
3 x 10 tempo* blocked squats
* tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
1:00 – bottom of the squat
1:00 each side – couch stretch