Week 2, Day 4

"It's the little details that are vital. Little things make big things happen."
--John Wooden


Thursday, June 21, 2018


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



STRENGTH (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

Work 
1. Power Skip - 3 x 10 yds
2A. Isometric Bulgarian Split Squat - 3 x 5 seconds
2B. Squat Jumps - 3 x 10
3A. Squat - 3 x 10
3B. Rebound Shock Squat Jumps - 3 x 5
4. Hip Thrusts - 3 x 20

 

FITNESS 

20 minute jog

TECHNICAL (see video below for instructions and demonstrations)

Juggling Progression
1. Free Juggling   -   3 minutes
2. Juggling a ball with different size and/or weight   -   3 minutes
    (ex. size 3 ball, tennis ball, grapefruit, etc)
3. Juggling with one high touch and one low touch   -   3 minutes
4. Juggling below knee height   -   3 minutes
5. Juggling at hip height   -   3 minutes
6. Juggling at head height   -   3 minutes

TODAY'S REFERENCE POINT