POD 9-19-24
Warm Ups
WARM UPS:
Jog
Warm Up Shoulders
2X | CART WHEELS DOWN,
2X | BEAR CRAWLS BACK
2X | ROUND OFFS DOWN
2X | CRAB WALK BACK
2X | FORWARD DIVING ROLLS DOWN (Supermans)
2X | DUCK WALKS
2X | FAST FEET
2X | KARAKEE
2X | FIREMAN CARRIES DOWN AND BACK
2X | PIGGY BACK DOWN AND BACK
15 | SPIDER PUSH UPS
15 | V-UPS
10 | PUSH UPS
10 | SIT UPS
5 | PUSH UPS DOWN AND PAUSE
CRUNCHES: AS MANY AS YOU CAN DO
WATER BREAK
Hip Heist drill
Line up equal lines WITH THE BLUE TAPE
Grab Partner hips and shots all the way to the wall |
Snap partner down all the way to the MAT |. Foot work | Good stance
Partner closest to line | Apply pressure | Duck Unders |
LINE UP ON BLUE (DOT/LINES)
DOUBLE LEG 2 the Wall (Grab Partners Hips or edge of tshirt To the wall - then the other person brings them back)
PUSH N PULL 2 the wall
PUSH - PRESSURE - DUCK
PUSH (partner 1) SNAP (Partner 2)
SET UP DRILL
HANDFITTING DRILL
ARM DRAGS: Drill Lines (3 minutes each) 6 minutes
DUCK UNDERS: (2 minutes each ) 4 Minutes
WATERBREAK
STAND UPS (REFEREES POSTION)
BREAK DOWNS
LINKS INCASE FOR REFERENCE
LINKS IN CASE FOLKS WANT TO LEARN ON THERE OWN TIME:
Gymnastics & Tumbling
Jumping & Explosion
Agility & Foot Speed Drills
Core & Coordination Drills (Lines)
Skills Based Activities
Scramble to stance | On your back | Head to Head
Back bridge | Crawl under and arch-overs
Stand up returns | Fast as you can | count | 15 seconds
Strength Based Drills (scatter & partner)