Wednesday, July 29, 2015

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 3 one-legged broad jumps, each leg => 5 perfect squats => 30 seconds in the bottom of the squat => 10 Spiderman lunges

Handstand Walk https://www.youtube.com/watch?v=-flU2fivvtE
Air Squat  https://www.youtube.com/watch?v=dQgLsKKX-fE

SKILL:
Bracing

PREP:
2x
10 Cossacks
10 side-to-side hops each leg

Cossacks https://www.youtube.com/watch?v=C8Wrr3Onrq0

CONDITIONING:
* Workout to be done barefoot *
Varsity
3 rounds
10 front squats, 135#/95#
20 double-unders

Double Unders  https://www.youtube.com/watch?v=hP7cZNTFihE

JV
3 rounds
10 front squats, 65#/55#
20 double-unders

Novice
3 rounds
10 front squats, 35#/25#
20 double-unders

Beginners
3 rounds
10 front squats, PVC-25#
20 double-unders or pogos

SKILL:
Varsity and JV
3-5 Flags
10 Bulgarian squats, 5 each leg weighted if appropriate

Flags  https://www.youtube.com/watch?v=Z5NS4XBbJjE

Novice and Beginners
10 hollow rocks
10 Bulgarian squats, each leg

MOBILITY:
Calf smash
Couch stretch

Photo Credit:
Danell Marks Photography- San Diego, Ca