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Topic starter
2020-08-30 05:58
Click below for videos demonstrating each of the activities.
Warmup
The challenges involve "circuits" - going through a sequence of activities multiple times:
- "3x circuit" - go through each activity in the list once, go back through a second time, and a third time
- "5x circuit" - same as above except 5 times instead of 3
- "8x 20 seconds work, 10 seconds rest" - do the first activity - work for 20 seconds then rest for 10, repeat 8 times - then go to the following activity and repeat 8x 20 seconds work + 10 seconds rest. Complete all activities using this pattern.
Start each session the following running warmup (total of 6 mins):
- 90 secs at "65%" (easy jog)
- 60 secs at "90%" (jog/run)
- 30 secs at "100%" (sprint)
- 90 secs at "65%" (easy jog)
- 60 secs at "90%" (jog/run)
- 30 secs at "100%" (sprint)
Perform a dynamic warmup with the following elements over 20 yards – go back and forth over your space to cover the distance. Click links for videos:
- Skipping arm circles
- Hip out
- Hip in
- Frankensteins
- Knee pulls
- Butt kickers
- Walking lunge
- Walking calf raise
- Hamstring scoop
- Running quick forwards, backwards
- Static bench (4 x 20 secs on, 10 secs rest)
- Sideways bench(4 x 20 secs on, 10 secs rest on each side)
- Hamstring bridge (U9-U13 two legs 10 reps, U14+ single leg, both legs, 10 reps)
- Break dancing game (10x each direction)
- Single leg transverse hops (4 x 20 secs on, 10 secs rest, ea leg)
- Sprint, backpedal diagonal - 4 cones (4 x 20 secs on, 10 secs rest)
Juggling
Core work / lower body
4x circuit:
- 10 bird dog
- 10 duck walk
- 10 crab walking
- 10 reverse lunge
- 10 plank ball pull unders
- 10 Bulgarian split squat (each leg, no weights)
Ball activities
You will need 2 cones.
- 25 Toe touches
- 25 Bells
- 25 Sole rolls - side-to-side, bouncing
- 25 Sole rolls - forward/backward bouncing
- 25 Forward cross-body roll (push yourself)
- 25 Salsa
- 25 Push and pull
- 25 Waltz
- Dribbling inside of foot each foot, 30 secs, 5x
- Dribbling outside of foot each foot, 30 secs, 5x
- Fast lane dribble - 5x each direction, use both feet, outside/laces foot
- Controlled lane dribble - 5x each direction, use both feet, outside/laces foot