(click above to get a printable version)
Active Stretching:
• T-Spine Hold x :10 seconds + 10 rotations
• Adductor Hold x :10 seconds + 10 rotations
• Hip Flexor Hold x :10 seconds + 10 rotations
Core Reset’s:
Anterior/Posterior Pelvic Tilt Drills x 10 Each
Demo: https://www.youtube.com/watch?v=FjxV19ZUrqE
Demo 2: https://youtu.be/1sJDCHgEoMY
1) On back
2) 10 Bird Dog Reaches
3) 10 Standing with Arm Hug
Demo: https://www.youtube.com/shorts/XVpLAmSlGAM
ISO Holds: Reaction Game—call out body parts, grab ball
1) Squat Holds
2) Split Squat Holds
Sprint Drills:
1) Ankle Holds with Heel Up x :20 seconds
Demo: https://www.youtube.com/shorts/2YUfjR1sp3E
2) Tripod Rocking x 5/leg
Demo: https://www.youtube.com/shorts/qYncJIpQkFQ
3) Tripod Rocking to Ankle Hold x 5/leg
Demo: https://www.youtube.com/watch?v=Kgy9yiFcLRw
4) Sprint Push at Wall in 3’s, count reps to 10
Demo: https://youtu.be/KoDA86Iae7M
Banded Starts: 3x
1) 5 Squat Jumps
2) 10 High Knee Jogs
3) 5 Broad Jump + 3 baby hops backward
4) 10 Mountain Climbers
Chase Game: 1) 3 chase/3 being chased
Demo: https://www.youtube.com/watch?v=9aAhkRdgLl8
Programmed by: Anna Woods, www.shestrength.com
To schedule Anna to come work with your team or educate your coaches, please email at: anna@shestrength.com
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