Week 7, Day 6

"Losers assemble in small groups and complain about coaches and teammates. Winners assemble as a team and find ways to win."
--Gary Curneen

Saturday, July 28, 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

20 minute jog 

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