Tuesday Group Strength and Conditioning

Ladder will emphasize coordination for those who do not have it. Athletes like football players with a lot of ladder experience can work on speed and precision. Emphasize smoothness and light feet before speed

Agility ladder basics https://www.youtube.com/watch?v=NcXII4U9fiQ

2 trips each of the following:

-hopscotch -2 feet in every box quickstep (40- 1:10)

-direction change quickstep (1:50 – 2:32)

-2 feet in every box hop sideways from one side of ladder to the other

-ickey shuffle (0-39 )

Linear series (3 trips each)

https://www.youtube.com/watch?v=KYJX0Wt6OdM get faster each time

-1 foot in each box 0:25

-2 feet in each box 0:35

-linear hop with two feet 0:52

-slalom skiier 1:05

-icky shuffle 1:26

Lateral series. do 4 trips each. 2 on each side https://www.youtube.com/watch?v=KYJX0Wt6OdM

-lateral crossover 1 foot in each box 2:23

-2 feet in each box 2:40

– 2 in, 2 out 2:58

– one legged 1 in 1 out 3:40

-2 footed snake 3:59

Then 4 R -8 seated box jumps for height.

Be sure to come down from the box gently Start position is seated with thighs parallel to floor. Adjust height as needed. If you have a fear of jumping on a box, use a box that is easy for you to jump on and practice jumping high to land on the box.

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