Exercise |
|
Manual-Notes (if any) |
 In-Out Shuffle
1. Start by standing sideways to the ladder and step with the left foot into the first square followed by your second foot.
2. Step back and diagonally with the left foot until it is in front of the second square and follow with your right foot.
3. Follow this sequence down the ladder.
4. Repeat according to the desired repetitions.
Trainer's comments:
Perform with speed, moving feet as quickly as possible. Perfrom 3 sets with the length of the ladder. |
Sets |
Reps |
Weight/
Resistance |
Tempo |
Time |
1 |
length of ladder |
|
|
|
2 |
length of ladder |
|
|
|
3 |
length of ladder |
|
|
| |
|
 Hop Scotch
1. Start by placing your feet on the outside of the first square.
2. Proceed to hop with both feet into the square and immediately hop with both feet into the next square.
3. Quickly hop out of the second square and then back into the second square before hopping to the 3rd square.
4. Continue the length of the ladder and repeat for the desired repetitions.
Trainer's comments:
Perform with speed, moving feet as quickly as possible. Perfrom 3 sets with the length of the ladder. |
Sets |
Reps |
Weight/
Resistance |
Tempo |
Time |
1 |
length of ladder |
|
|
|
2 |
length of ladder |
|
|
|
3 |
length of ladder |
|
|
| |
|
 Z-Pattern Runs
1. Start by placing cones 5 yards wide and 5 yards apart at a 45 degree angle.
2. Starting at the first cone sprint to the second cone and run around the outside of the second cone and cut towards the next cone.
3. Repeat this for the desired distance.
Trainer's comments:
Rest is the amount of time to walk back to the start |
Sets |
Reps |
Weight/
Resistance |
Tempo |
Time |
1 |
40 yards |
|
|
|
2 |
40 yards |
|
|
|
3 |
40 yards |
|
|
| |
|
 Parachute running
1. Start by attaching the belt around your waist.
2. Start running to fill the parachute with air.
3. Continue sprinting or running for the desired distance.
4. Repeat for the desired repetitions.
Trainer's comments:
Rest is 5 times as long as it take you to run. |
Sets |
Reps |
Weight/
Resistance |
Tempo |
Time |
1 |
40 yards |
|
|
|
2 |
40 yards |
|
|
|
3 |
40 yards |
|
|
|
4 |
40 yards |
|
|
| |
