Quickness/Agility

Tried to go do a track workout last night but Franklin Field feels like closing at 6pm every night which is stupid. Instead met up with the Finks and some Amp folks for the following workout.

Foot Quickness Workout: (do each of the following drills for 20 seconds with a 10 second break in between each one. Go through the whole workout twice)

Slalom - Tape a letter "V" on the floor with a width of three to four feet at the top of the "V". Keep your hands up in a ready position as you do this drill. Starting at the base, jump from side-to-side with your feet close together and always land outside the tape. Jump forward to the top of the "V" and then jump backward to the base of the "V".

"U" Jump - Tape the shape of a cross on the floor. Start in the upper right-hand corner. Jump down, across and up without touching a line. From the upper left-hand corner, jump down, across and up. As you jump in this "U" letter shape, keep your hands up in the ready position.

Heel Clicks -Tape two parallel lines on the floor one to two feet apart. Begin with your right foot outside the right line and your left foot outside the left line. Jump in the air, click your heels together (there's no place like home, there's no place like home!) and land outside the tape. Keep your hands up and concentrate on quickness rather than height as you jump.

Toe Touch - Keep the same two lines from #8 and start in the same position. Jump in the air and land inside the lines with your feet next to each other. Quickly jump again so your feet land outside the lines. Keep your hands up and always land inside and outside the lines.

Long Jump - Tape a six-foot strip on the floor. Start at the base of the tape and long-jump as far as you can. Use your arms to provide additional power. After landing, shuffle backward to the base of the tape and repeat.

Lateral Jumps - Tape a strip to the floor. Jump over the line going from side-to-side using your right foot. Repeat using your left foot. Do not touch the line and always keep your hands up.

20 yard shuttle – 3 cones in a line, 10 yards apart. Start at the center cone, sprint to side cone, stop, cut back to other side cone, stop, cut back to center cone. Reps were straight running, backpedal, side shuffle, carioca. Did those 4 twice through.

90 degree shuttle cuts – Set up a running lane with cones ~1 yard wide for 10 yards, then have it turn right or left and continue for 10 yards. Goal is to build speed and work on cutting while staying within the cones. Do 3 reps on each side with rest between reps. Works on cutting.

Triangle 3 person cutting/marking/cutting off the swing drill. Not my favorite as I felt like it stressed the wrong aspects of marking but definitely continued to push ourselves through the workout.

Suicides cutting with a mark on the thrower

7 minute abs.

Pike pick up on Saturday, getting more excited by the day as this early season progresses..

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