“LATERAL DAY” DYNAMO-  MOBILITY/DYNAMICS/ABS

MOBILITY:

ANKLE MOBILITY-

• ANKLE 1- WALL PRESS 6-6-6
• ANKLE 2- LEG SWINGS AGAINST WALL X 10

HIP MOBILITY-

• HIP 1- SPLIT SQUATS X 10
• HIP 2- LATERAL SQUATS X 10

DYNAMICS:

20 YARDS APART  (10 AND 10)

HIGH KNEE PULL TO HIGH KNEE PULL AND TWIST

ANKLE PULL TO ANKLE PULL AND BOW

WALKING FORWARD LUNGE TO FRANKENSTEINS

WALKING BACKWARD LUNGE TO BACKWARDS WALKING DEADS

KIGH KNEES

BUTT KICKS

POWER SKIP X 2

RONNIE LOTTS TO BACK PEDAL X 2

LATERAL SKIP X 2

LATERAL CROSS-OVER  X 2

LATERAL CROSS-UNDER X 2 

LATERAL SHUFFLE X 2

CARIOCHA X 2

LATERAL CRAWL X 2

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LATERAL DAY: “A & B DAYS”

SHUFFLE-RUN-SHUFFLE

RUN-SHUFFLE-RUN

SHUFFLE/SHUFFLE/SPRINT

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DOUBLE LEG DEPTH JUMPS

12” BOX ONTO TURF AND THEN UP ONTO  18” BOX- 8 JUMPS

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SINGLE LEG HURDLE TRAINING:

6 HURDLES IN A STRAIGHT LINE- (8 TOTAL SETS)

LEFT FOOT DOWN AND BACK FORWARD X 1

RIGHT FOOT DOWN AND BACK FORWARD X 1

LEFT FOOT DOWN AND BACK SIDEWAYS X 1

RIGHT FOOT DOWN AND BACK SIDEWAYS X 1

AND THEN REPEAT ENTIRE SERIES AGAIN

SPEED LADDER-

A- 2 OF EACH PATTERN

• SHUFFLE QUICK
• SHUFFLE WIDE & STICK- STICK EACH OUTSIDE LANDING TO STATUE
• SHUFFLE QUICK & STICK- QUICK ONE SIDE & STICK THE OTHER
• CROSS IN FRONT
• CROSS BEHIND
• IN-IN-OUT-OUT FORWARD
• IN-IN-OUT-OUT SIDEWAYS
• SHUFFLE QUICK BACKWARDS
• SCISSORS- FACING LADDER ONE FOOT IN AND ONE FOOT OUT
• HIP SWITCH- START SIDEWAYS ONE FOOT IN AND ONE FOOT OUT

B- EXCEPTION DRILL- PLACE 4 CONES IN LADDER- NOT IN ADJACENT OPENINGS!

2 X RIGHT-FOOT RIGHT SIDE

2 X LEFT-FOOT RIGHT SIDE

2 X RIGHT-FOOT LEFT SIDE

2 X LEFT-FOOT LEFT SIDE

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PLYOMETRICS- DEPTH JUMPS/SEATED BOX JUMPS/BOUNDS/LONG JUMPS

60 YARD SHUTTLE