Athletic Conditioning at Morrison Y

(Equip: Mat, Med Ball)

WARM-UP: (Med Ball, Mat)

40-30-20-10 x 

*MB Jack

*MB Suitcase Crunch (MB squeezed b/w knees)(mod: hold MB in hands OR no MB)

*Decline Plank Side-to-Side Toe Taps (feet atop MB)(mod: just on floor, no MB)

OUTDOOR METABOLIC CONDITIONING: (no equipment)(long length of lower soccer field)

DRILL #1:

• 5 x Single-Leg Burpee (Right)
• Single-Leg Broad Jump Up Hill/ Run Down (Right)
• 4 x Single-Leg Burpee (Right)
• Single-Leg Broad Jump Up Hill/ Run Down (Right)
• 3 x Single-Leg Burpee (Right)
• Single-Leg Broad Jump Up Hill/ Run Down (Right)
• ...all the way to 1 x Single-Leg Burpee (Right)
• Single-Leg Broad Jump Up Hill/ Run Down (Right)

-same on Left side

DRILL #2:

• 10 x Clapping Push-Up (mod: p-u + mini-hands hop; on knees)--->Sprint 100m there
• 9 x Clapping Push-Up--->Sprint 100m back
• .....all the way to
• 1 x Clapping Push-Up--->Sprint 100m back

DRILL #2: in place

*10 to 1 Countdown: Elbow Squat-Thrust-Jump on even #s, Pike Jump on uneven #s 

• 10 x Elbow Squat-Thrust-Jump (mod: elbow plank-walk up to hands-jump in and up)
• 9 x Pike Jump (mod: tuck jump OR straight leg torso twisting prisoner squat)
• 8 x Elbow S-T-J
• 7 x Pike Jump
• ...all the way to
• 2 x Elbow S-T-J
• 1 x  Pike Jump

DRILL #3:

• 10 (R and L = 1) x Lateral Switching Lunge Jumps--->Sprint 100m there
• 9 x Lateral Lunge Jumps--->Sprint 100m back
• ...all the way to
• 1 x Lateral Lunge Jumps--->Sprint 100m back

DRILL #4:

• 5 x Burpee
• Broad Jump Up Hill/ Run Down
• 4 x Burpee
• Broad Jump Up Hill/ Run Down
• ...all the way to
• 1 x Burpee
• Broad Jump Up Hill/ Run Down