TODAY YOU WILL WORK ON SAQ TRAINING. Do your best to complete all drills with perfect form. Take 60-second recovery breaks between the introduction of a new drill.
WU 10 min.
Stretch major muscle groups and include ankle rotations.
SAQ Drills
The following 3 drills place emphasis on balance and coordination:
Figure 8 Grass Drill 3x
Sprint out 10 yards, place your right hand down on the ground and circle around it; come up and sprint back 10 yards and place your left hand down on the ground and circle around it. Repeat 3 full sets.
Lateral Shuffle and Hop 3x
Shuffle to the left 3 times, stop, hop straight up, and turn 180-degrees in the air, and continue in the same direction. Continue the drill for 40 yards, jog back to start. Repeat 3x per side.
Carioca 3x
Plyometric Drills
Plyometric Drills help to train the fast-twitch muscle fibers.
Double Leg Hops 2x
Bound from one leg to the other for 40 yards. Focus on driving off the back leg for height and distance.
Single Leg Hops
Hop twice on one leg, switch to the other leg, repeat sequence (RRLLRRLL)
Lateral Jump
Jump laterally, double footed from side-to-side over a cone, rock, or line. Focus on a clean takeoff and landing. Emphasize quickness and height.
Jog for 15 min., RPE 6-7
CD/Stretch
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