February 2020 Preteen Workout #4 – Express/Excel

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PREPARE
3x or 5:00
Handstand hold/attempt => 2 forward rolls => 3 single-leg broad jumps each leg
2 cartwheels => bear crawl => crab walk => alligator crawl
5 burpees => 4 monkey hangs => 5 vertical jumps
25-meter side shuffle left => 25-meter side shuffle right => 50-meter back pedal

Jumping and landing – foot, ankle, and knee positions

2x
10 light kettlebell swings
3 broad jumps

PRACTICE
5x
4 x 10-meter shuttle sprint
10 box jumps
Rest 2:00

PLAY
Depth jumps
Precision jumps
Skaters

Calf smash/stretch
Banded hamstring stretch