Linear Pogos

2 x 20

Single Leg Linear Pogo

2 x 20

2-Step Lateral Shuffle

2 x 0:15 @ 20

Skater Jump

2 x 8

Build Up Sprint

4 x 40

Box Jump

4 x 3

Air Squat

3 x 0:30 @ MAX

Bulgarian Split Squat

3 x 16

Cossack Squat

3 x 16

Inchworm

3 x 8

DB Good Morning

3 x 8

Bear Crawl

3 x 40

DB Farmer's Carry

@ 40

Front Plank on Elbows

2 x 0:20

Side Plank on Elbows

2 x 0:20

Side Plank on Elbows

2 x 0:20

Cone Grab (Game)

Set up 6-10 cones in two lines parallel to each other and have both athletes start at one end. The object is to bring all cones back to the start before your opponent. Only one cone and one can be used at a time, let athletes choose their strategy and see who prevails! This is great for working speed, change of direction, decision making, and accuracy.

Lateral Pogo Jumps

2 x 20

Single Leg Lateral Pogo Jump

2 x 20

Carioca

2 x 20

Broad Jump

2 x 5

Sprint

4 x 40 @ 75, 75, 80, 80

Hand Release Push-Up

3 x 8

Chin-Up

3 x MAX

Step-Ups

3 x 16

Pike Pushup

3 x 8

Squat Jump

3 x 8

Bench Dips

3 x 8

Burpee Broad Jump

3 x 5

Suitcase Carry

3 x 40

Lateral Plank Walk

2 x 20

Russian Twist

2 x 16

Hanging Knee Raise

2 x 8

Ground Bursts (Game)

Two athletes lie one the ground in a position of the coaches choosing (pushup, plank, on their back or butt, kneeling, etc..). When the coach says go athletes must get up as quickly as they can and sprint to a designated target. All in all it’s a race to see who can get up the fastest and accelerate for the desired distance. Call out the winners in each rep. This game gets VERY competitive!!