Week 2, Day 6

"There are no traffic jams along the extra mile."
--Roger Staubach


Saturday, June 23, 2018



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 jog


TECHNICAL (see video below for instructions and demonstrations) 
Wall Ball/iPod Drill/Bergkamps - you just need one ball and one wall
Your best bang for your buck when it comes to improving your quality is this. Watch Dennis Bergkamp videos. He did wall ball every day as a kid. 

1. One-Touch Inside Right  -  3 minutes
2. One-Touch Inside Left   -  3 minutes
3. Two-Touch Inside Right  -  3 minutes
4. Two-Touch Inside Left  -  3 minutes
5. One-Touch Inside Alternate  -  3 minutes
6. Two-Touch Outside Inside Right  -  3 minutes
7. Two-Touch Outside Inside Left  -  3 minutes
8. Two-Touch Inside Alternate  -  3 minutes
9. Sole Roll Alternate  -  4 minutes

TODAY'S REFERENCE POINT