Mellanee Welty University of Florida

Transcription

1 Mellanee Welty University of Florida

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5 Short Warmup 800m Jog 100m skip 100m side shuffle (50m each way) 50m skip with clap 10 x iron cross 50m skip and scoop (every 3 skips lunge) 50m accell 10 x Standing toe touches 50m dance kicks 50m jog with 3x c skips every 10m 50m jog 10 x scorpions 50m accell 10 x fire hydrants 50m carioca Leg swings 10ea (front and side) Dynamic stretches Rolls neck, shoulder, trunk, ankle Standing knee ups Standing quads Standing groin Lying leg swings Fluttering butterfly Static stretches Psoas Clear the hips Band stretching or partner stretches Drills sprints -jumpers - hurdlers Walking A skips A skips High knees Fast leg Jumpers can add alternate bounding and/or skipping 4 x accells

6 Long Warmup Walk 200 / skip jog 10 x standing toe touches 50m dance kicks 10 ea x inverted scissors 50m skip with clap 10 x fire hydrants 50m side shuffle 10 x Jane Fondas 50m side shuffle 50m backward running 10 x scorpions 50m backward run 10 x iron cross 50m straight leg bounds 25 V-ups 50m lateral jumps 20 pushups 50m skip for distance 50 x Russian twist 50m lunges 15 ea x Supermans / Skydivers 50m skip for height Leg Swings 10ea (front and side) Dynamic stretches Rolls neck, shoulder, trunk, ankle Standing knee ups Standing quads Standing groin Lying leg swings Fluttering butterfly Static stretches Psoas Clear the hips Band stretching or partner stretches Drills sprints -jumpers - hurdlers Walking A skips A skips High knees Fast leg Jumpers can add alternate bounding and/or skipping 4 x accells

7 Recovery Warmup / Workout Great for day before or after a meet 400m walk 400m jog 100m walk 100m skip 50m Side shuffle Right 50m Side shuffle Left 50m jog 25m Carioca Right 25m Carioca Left 50m Skip 50m Skip and scoop 12 x Fire Hydrant 50m jog 15 x v-ups 50m Backwards run 12 x Fire hydrants 50m A Skips 12 x scorpions 50m Single leg A skips 25 x Bicycles 50m Stride 12 x Back to side swings 50m Straight Leg Bounds 50 x Crunches 25m Lunge walk 12 x Push ups 50m stride 12 x Skydivers/ Supermans 25m Dance Kicks 25m Accell 6 ea X Hurdle stretch and switch 50m skip for height 15 x squat jumps 50m Alternating Bounds 10 x inverted bicycles 50m skip 50m Straight Leg Bound 12 x squat jumps 50m Backwards run 10 x mountain climbers mule kicks 50m Stride

8 Core / Stability Exercise / Swiss Ball Medicine Ball Agility Ladder

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12 Agility Ladder One step River Dance Side Step In and Out Crossover Double Trouble Side Straddle hop Carioca 5 Hops and Run Centipede Ickey Shuffle

13 General Strength

14 Rudiment (20m) 2 x (Double Leg Hops Forward Double Leg Hops Backwards) Single Leg Hop Forward Right Single Leg Hop Forward Left Single Leg Hop Backward Right Single Leg Hope Backward Left 2x (Single Leg Hop Lateral Right Single Leg Hop Lateral Left) Pedestal (10ea) Prone Elbow Stand Supine Elbow Stand Prone Hand Stand Supine Hand Stand Lateral Elbow Stand Lateral Hand Stand Prone Elbow stand Flexed Knee Hip Lift Supine Flexed Knee Hip Lift Low Reach Crunch Low Reach Crunch with Twist Colorado 20 x Pushups 5ea x 3-way Squat 25 x Toe Touches 15 x Supermans 15 x Good Morning Hop 15ea x Russian Hammy s 10 x Rocky s 15ea x Hypers w/ Twist 25ea x Side Benders 15ea x Short Lunge 10 x Inch Worms 15 x Rocket Jumps Arizona 15 x Prisoner Squat 15ea x S.L. V-ups 10 x Rocky s 15ea x Crab Kicks 25 x Reverse Crunch 20 x Push Ups 15 x Donkey Kicks 25 x Bent Knee Tuck 15 x Upper Hypers 25 x Double Crunch 15ea x Side Lunge 12 x Burpiees Wyoming 12 x Jump Squats 20 x Push Ups 15 x V-Ups 15ea x Prone Flex Hip Ext 10 x Burpiees 15 x Decline Push-Ups 10ea x Wipers 10ea x Speed Skaters 15 x In-Out-Ups 50 x Toe Hops 50 x Pick Pockets 10ea x Alt Split Jumps Maryland 10ea x Round the World 15 x Alla Arch 20 x Crunch and Reach 15 x Balance with Overhead Catch 15 x Balance with Oblique Catch Ohio Overhead Back Back Hyper with Toss Hip Toss Front Under Leg Toss 2-Step Overhead Toss Iowa 2 Hop Overhead Back Partner Exchange Reach and Hike Squat with Chest Pass 2 hop Front Under Hyper with toss Overhead Maine Overhead back Hammer Throw Front Unders Squat and Throw Overhead Catch Lunge and Throw

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