Warm Up

E: Ball Tag

 

T: Mixed Tabata (3 times through; :20 work/:10 rest)

Jump Rope

Rolling Toe Touches

Air Squats/Walking Lunges (alternate every other round)  

Med Ball Throw (Dip and drive-throw ball up over head as high as you can. Work on explosive drive with hips)

THEN…

Hip stretch on rig (w/ band :30 each side)

Calf Stretch on rig (:30 each side)

**STRETCH ANYTHING ELSE THAT FEELS TIGHT

 

Skill

E: Athletes will visit each station and work with a coach for each skill

#1 Handstand Walk around box (Review)

#2 KB/DB Swings

T: Box Jumps, Standing Broad Jump, Sumo Deadlift (See workout below for details)

 

Workout

E: 6:00-9:00 AMRAP

1 Handstand Walk Around the box

10-20 Jump Rope (Coach will determine number for each athlete)

8 sit ups

8 KB/DB swings

T:

#1 Box Jumps (No more than 8-12 minutes for this part.)

*Take some practice sets – THEN go for a max height box jump for a set of 2. (You must get two reps before you can increase the height) Partner up!

 

1:00 Plank hold before switching movements (if you must rest, get back up quickly. The whole class will go together.)

 

#2 Standing Broad Jump

*3-5 attempts (coach’s choice depending on time) to get your LONGEST jump. (Mark attempts with chalk. Measure furthest distance at the end.) Partner up!

 

1:00 Plank hold before switching movements (if you must rest, get back up quickly. The whole class will go together.)

 

#3 Sumo Deadlift

*Use the remainder of the class to work on deadlift (sumo stance)

**Coaches will introduce stance and technique as this is a NEW movement. Start conservative. Move up the weight if it feels good; otherwise just work technique today.   

 

Game

Kids’ Choice!

Megan Kestel

Written by: Megan Kestel

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