DURATION:
2-2.5 minutes work. 1 minute rest between iteration.
ACTIVITIES: Players are distributed in even amounts between cones, lining up behind A Cones. Complete assigned activity between A Cone and B Cone, which are distanced 10-12 yards apart, completing the distance to B Cone via jog. From B Cone to C Cone, players execute change of pace with explosive speed to C Cone, back pedaling to B Cone, and sprinting through cone C. Player jogs back to A Cone to repeat activity. NO WALKING!!!
CONE SETUP: A Cones and B Cones are 10-12 yards apart from. B Cones and C Cones are 3-5 yards apart. Each activity is setup 6-8 yards apart.
- P-01:Lateral Shuffle Facing Forward & Backward –
- https://youtu.be/cCZSTGeSuHM?t=60
- SETUP: Activity cones are roughly 1 yard apart. 5 cones are used.
- P-02: Forward Facing Shuffle Laterally –
- https://youtu.be/cCZSTGeSuHM?t=222
- SETUP: Activity cones are roughly 1 yard apart. 5 cones are used.
- P-03: Ladder: 2 In 2 Outs – Two feet in and two feet out facing left. On next pass, face opposite direction, alternating each pass.
- P-04: Ladder: Icky Shuffle – Alternate, performing sideways shuffle left and right next time through.P-05: One Foot Hop Forward Wide Lateral –
- P-06: Shuffle Back & Foward –
- P-07: Shuffle –
- P-08: Knee Tucks –
- https://youtu.be/cCZSTGeSuHM?t=317
- SETUP: Activity cones are roughly 1 yard apart. 5 cones are used.
- P-09: Jump Squats –
- https://www.youtube.com/watch?v=81Qt5sbZJ90
- SETUP: Activity cones are roughly 1 yard apart. 5 cones are used.