Week 5, Day 6

"A strong, positive self-image is the best possible preparation for success in life."
--Dr. Joyce Brothers


Saturday, July 13, 2018


CULTURE (watch, learn, dream)
Belgium vs. England (3rd place final), 9am, FOX, Telemundo


ENVIRONMENT

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. Insides x 100 reps
2. Laces x 100 reps
3. Inside Inside, Laces Laces x 100 reps
4. Behind the Leg (Left) x 100 reps
5. Behind the Leg (Right) x 100 reps
6. Double Touch x 100 reps
7. Inside-Outside-INside x 100 reps