June 2022 Teen Workout #2

Prepare
Warm up
3x or 5:00
10 PVC pass-throughs
10 jumping jacks
10 squats
10 lateral lunges
39 second curb taps
broad jump drill
2 forward rolls
5:00 mobility
2x
10 box step up to side and over
10 knees to elbows

Practice
10:00 of jumping and landing practice
5 box jumps
Practice the following:
Soft landing
Feet, ankles and knees in alignment on take off and landing
Height dependent on ability to accomplish the above
Between each set 1:00 of jump rope practice

Play
12:00 to complete as much as possible
20-18-16-14-12-10-8-6-4-2
Burpees
Between each set bear crawl 10 m forward and 10 m backward
Effort on both pieces should be 80–85%%. The goal is steady state, so encourage the
kids to pick a pace they can maintain.

Mobility
Cobra
Couch stretch
Pigeon