Day 6 - It's the weekend. What are you going to do?

"When I was 12 years old, many people told me 'Cristiano, you are a very, very talented player, but you are very skinny, very slim.' And I put in my mind - the body we can improve. We can improve. You go to the gym with dedication and hard work, you can improve. So I improved myself."
--Cristiano Ronaldo


Saturday, June 16, 2018


CULTURE (watch and learn)
France vs. Australia, 5am, FS1, Telemundo
Argentina vs. Iceland, 8am, FOX, Telemundo
Peru vs. Denmark, 11am, FS1, Telemundo
Croatia vs. Nigeria, 2pm, FS1, Telemundo



PLYOMETRICS  (see video below for instructions and demonstrations)

****performed with the utmost intensity****

Warm-up
Jump Rope - 4 sets of 30 seconds with 30 seconds rest in between
       if you don't have a jump rope, then do jumping jacks
Spring Jumps - 1 x 20
Max Effort Jumps - 1 x 10
Dot Drill - 2 times

Plyos
1. Single Leg Bounding - 2  x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg

FITNESS
20 minute run at an easy, comfortable pace


TECHNICAL (see video below for instructions and demonstrations)
Ball Sensitivity
1. Roll the ball forward with the sole x 100 yards
2. Roll the ball forward with the sole while skipping x 100 yards
3. Inside rolling with the sole x 100 yards
4. Outside rolling with the sole x 100 yards
5. Lateral rolling while walking x 100 yards
6. Lateral rolling while running x 100 yards
7. Roll the ball backwards while skipping x 100 yards

TODAY'S REFERENCE POINT