Week 6, Day 6 - How Elite Athletes Reach Goals

"Instead of being obsessed with the outcome, be obsessed with the process each and every day."
--Chris Barnard


Saturday, July 21, 2018



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

30 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