Wednesday (4/22)

​​Warm Up

• Dot Drill

 

• Set 1: Lower Body
  Vertical Jump (Goal - high as possible) -1 x 30
• Set 1: Upper Body
  Standard Grip Push Ups - Tap opposite Shoulder - 1 x 20
• Set 1: Core
  Ab Scissors Vertical - 1 x 30 each.
• Set 1: Dynamic
  Line Jumps - 2 feet (fast as possible)
  1 x 30 front to back
  1 x 30 side to side 
  
  
• Set 2: Lower Body
  Vertical Jump 
  (Goal - high & fast off the ground as possible) - 1 x 30
• Set 2: Upper Body
  Wide Grip Push Ups - Tap opposite Shoulder - 1 x 15
• Set 2: Core
  Ab Scissors - Horizontal - 1 x 30
• Set 2: Dynamic
  Mountain Climbers - 1 x 75
  
  
• Set 3: Lower Body 
  Split Leg Vertical Jump (Goal - high as possible - switch stance in air) - 1 x 30
• Set 3: Upper Body 
  Standard Grip Push Ups - Tap opposite Shoulder - 1 x 20
• Set 3: Core 
  Ab Scissors Vertical - 1 x 30 each. 
• Set 3: Dynamic 
  Line Jumps - 2ft - 1 x 30 front to back - 1 x 30 side to side (fast as possible)

 

• Set 4: Lower Body 
• Split Leg Vertical Jump (Goal - high & fast off the ground as possible - switch stance in air) - 1 x 30
• Set 4: Upper Body 
  Wide Grip Push Ups - Tap opposite Shoulder - 1 x 15
• Set 4: Core  
  Ab Scissors - Horizontal - 1 x 30 each
• Set 4: Dynamic 
  Mountain Climbers - 1 x 75

Speed Drills 5 x 50 yards - focus on head & eyes.

• 5 x 50 yards - focus on arm rotation.
• 5 x 50 yards - focus on leg drive and plant on ball of foot. Full Speed - rest between
  

 
Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch


​

**** PLAYERS *****
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• Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones