0 Comments

Wednesday August 12, 2015 -- The Power House at Prior Lake High School Season Prep Workouts

Warmup
5' jog as a group
---
15y
high knees
heel kicks
side shuffle
carioca
inchworm
toe touches
walking lunges
reverse lunges
---
hip flexor stretch 20" per side
pigeon stretch 20" per side
--
linear speed development w/ a soccer ball:
While dribbling a soccer ball, sprint the width of the field and jog the length of the field for 4 laps. Each lap should take 2:30". The sprints are all out, the length of the field jog is light, focus on clean touches.
--
Using the hill at the base of the soccer fields, complete the following:
20 Rounds
1 Hill Sprint
10 feet only juggles per foot
2 Burpees
--
power development:
every minute on the minute x 8'
8 Squat Jumps
--
injury prevention:
4 sets
line hops x 20 per foot (find a line or a low cone and hop over the cone 20 times per foot focus on the stability of the ankle, knee and hip and position of the core/torso on the landing)

elbows to hands plank x 30" each direction (start in a forearm plank, take the r arm to straight, then the left, return to forearm plank, at 20" switch to leading with the left arm)
--
Cooldown
15y
toe walk
heel walk
outside of feet walk
inchworm
leg swings

Comments

0 Comments