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Monday, August 2, 2010
8:04 AM
Lower Body
Weeks 1-2
- Ankle jumps (Stiff leg, fast ankle action, on balls of feet) 3 sets of 12
- Vertical jumps (Go for repeated, fast rebounds under rim) 3 x 10
- Front obstacle jumps (jump multiple cones or hurdles) 3 x 10
- Lateral obstacle jumps (jumps sideways over multiple cones or hurdles) 3 x 10
Upper Body
Weeks 1-2
- Soccer pass (overhead soccer throw - parallel, stationary feet) 3 x 8
- Large ball roller coaster (roll over large ball and land with hands and push back) 2 x 8
- Two arm side tosses (straight arm rotational throw against wall) 2 x 8 each side
- Med ball slams (slam medicine ball against the floor) 2 x 8
- Vertical scoop toss (load med ball between legs and throw for height) 2 x 8
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