Alair
Exercises
Warm-up
| Dynamic Warm-Up: | Mini-band x2: |
| Jog x2 | Lateral Walk |
| Toe Touches | Diagonal Walk Forward |
| Knee Hugs | Diagonal Walk Backward |
| Airplanes | Forward Jab Step |
| Quad and Reach | Backward Jab Step |
| Open the Gates | |
| Close the Gates | Rapid Response: |
| Bench Slides | Snapdown/Fast Feet/Sprint/Breakdown |
| World's Greatest | Snapdown/22's/Sprint/Breakdown |
| Inchworms | Snapdown/Pogos/Sprint/Breakdown |
| Schoolyard Skips | Snapdown/In and Outs/Sprint/Breakdown |
| A Skips | Snapdown/Lateral Hops/Sprint/Breakdown |
| Lateral A Skips | |
| Skips for Height | |
| Diagonal Shuffles Forward | |
| Diagonal Shuffles Backward |
Game Re-Entry
|
5-10 yards: |
|
Forward/Backpedal/Sprint |
|
Shuffle/Shuffle/Sprint x1 each way |
|
Rapid Response- Fast Feet/Sprint |
|
Rapid Response- 22's/Sprint |
|
Rapid Response- Lateral Hops x1 each way |
Cool Down
|
Bent Hamstring |
x8 each leg |
|
Bretzel |
x15 seconds each |
|
Frog Stretch |
x30 seconds |
|
Right Groin |
x30 seconds |
|
Left Groin |
x30 seconds |
|
Hip Flexor Right Leg |
x30 seconds |
|
Hip Flexor Left Leg |
x30 seconds |
|
Half-Kneeling Right Hamstring |
x30 seconds |
|
Half-Kneeling Left Hamstring |
x30 seconds |
|
Right Foot and Knee |
x30 seconds |
|
Left Foot and Knee |
x30 seconds |
|
Push Up Position Right Calf Stretch |
x15 seconds each |
|
Push Up Position Left Calf Stretch |
x15 seconds each |
