Home Workouts - Week 4 Day 6
Today our focus is on speed and agility by using a few basic explosive drills.
Please ensure a complete warmup is performed before attempting drills as muscle injury can occur if not properly warmed up.
Warm up
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Frankensteins Arms stretched in front of you Tighten core, brace abs Raise one foot to touch the out-stretched hand Repeat on each foot Repetitions 10 x each leg |
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Drinking Bird Begin with your hands at your side and your core tight. Lift your left foot, reach back with your foot while you bend forward at the hip. Should create a straight line from head to toe Repeat on each foot Repetitions 10 x each leg |
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Knee to Chest 20 second stretch for each leg |
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Standing Quad Stretch Hold your right foor with your right hand and pull the foot to your glute. Hole for 20 seconds. Repeat with opposite foot. |
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Inch Worm Feet shoulder width apart. Lean forward and touch the ground, placing your palms flat on the ground. Slowly walk your hands forward until you get to an out-stretched position, engaging your core. Walk your hands slowly back to your feet. That is 1 full rep. Repetitions 5 full reps If you have trouble with this one, begin with as many reps as you can do correctly. |
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Duck Walk Squat down 90 degrees with arms forward Take small steps forward Take small steps backward Repetitions 10 meters x 2 |
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Standing Hamstring Keeping your leg straight, reach down and touch your toe with the same hand. Hold the stretch on each leg for 30 seconds |
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Trunk Twists Feet shoulder width apart Twist at your waist so that your upper body turns and faces to the left, then rotate to the right Repeat each side 10 times |
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Body Weight Squat Arms forward, feet shoulder width apart Keep chest upright Create a 90 degree angle at your knee Repetitions 10 |
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Speed & Agility Workout |
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T-Drill Make sure you face forward the entire time you do this drill. Athlete should touch the cone with their hand making sure not to move or knock the cone over. If possible, you should time youself doing this drill. Repetitions 6 |
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5-10-5 Drill Place cones 5 meters apart. Start in the middle. Sprint to the cone on the left, touch it with your hand then sprint to the cone of the right and touch it. Sprint back to the middle. Once again, if possible, have someone time you. Repetitions 6 |
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60 Yard Shuffle Place cones 5 meters apart at 0m, 5m, 10m, 15m. Begin at the 0m cone. Sprint to the first come (5m), touch it and sprint back. Touch the starting cone and this time sprint to the second cone (10m) The final time you will sprint to the last cone (15m) When you have touched them all and returned you will have run 60m. If possible, time yourself. Repetitions 6 |
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Flexibility |
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Cool down stretches - 5 mins Each stretch should be held for 20-30 seconds |
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