| Warm Up Jog: |
| 800 meter jog |
|
|
| 15 meters Drills: |
| Down |
Back |
| Jog down, kick both legs, |
Backpedal back |
| Side strides down |
Side strides back |
| Knee hugs down |
Ankle hugs back |
| Frankenstein kicks down |
Grab one foot bend down and touch other foot back |
| Dead leg right leg down |
Dead leg left leg back |
| A-Walk Down |
A Skip Back |
| B-Skip Down |
High Skip Back |
| Toe over Ankle Down |
Toe over Calf Back |
| Toe over Knee Down |
High Knees Back |
| High Knees & Snap Down |
Egg Shells’ Back |
| Toe Walks – Arms Forward |
Ankle walks – Arms Back |
| Pigeon Walks – Alt. Arms |
Duck Walks – Alt. Arms (reversed) |
|
|
| 15 meter Pop Drills x4 (each 5 meters) |
| Down |
Back |
| Pop up x3 |
Pop up x3 |
| Arch Jumps |
Arch Jumps |
| Scissor kicks |
Scissor kicks |
|
|
| In & Outs (Down & Back for Each Excersize) |
| Set 1: Stride – Jumping Jacks – Power Skips – Jumping Jacks |
| Set 2: Stride – Carioca – Backwards Run – Carioca |
| Set 3: Stride – Jog – Stride – Jog |
