Warm-Up Before Each Workout
- Knee hugs (1 x 10 yards)
- Hip stretch (1 x 10 yards)
- Walking toe touch (1 x 10 yards)
- Quad stretch (1 x 10 yards)
- Lateral lunges (1 x 10 yards)
- Walking front kicks (1 x 10 yards)
- Walking lunges with arm action (1 x 10 yards)
- Front skips (1 x 10 yards)
- Side skips (1 x 10 yards)
- Side shuffles (1 x 10 yards)
- Karaoke (1 x 10 yards)
- Backwards run (1 x 10 yards)
- Bounding (1 x 10 yards)
- Push ups (1 x 25)
- Arm action drills (1 x 20 seconds each way)
- Hip circles or fire hydrants (1 x 7)
Force Absorption: Focus on sticking each landing with good form and posture
- Depth drops 3 reps x6 with both legs (step off of a 10,12,14, inch box or stable apparatus)
- Single leg depth drops 3 reps x6 each leg (step off of a 10,12 inch box or stable apparatus)
- Broad jumps 3 reps x5 (stick the landing for 3 seconds in between each jump)
Force Production
- Depth drops 3 reps x6 with both legs with a vertical reactive jump (step off of a 10,12,14, inch box or stable apparatus)
- Vertical jump bounding 3 reps x 15-20 yards (explosively jump high in the air off 1 leg at a time and pump arms)
- Forward bounding 3 reps x 10-20 (explosively jump forward as far as you can off 1 leg at a time and pump arms)
Weight room
- Eccentric back Squats: 3×6-10 @ 50%-60%
- Leg curls (3 second negative) 3×8
- Lateral crab walks (with band around ankles) 3×12-15 steps each way