Tentative PES Workout Plan

Monday, February 11th

 

Warm-Up – 10 minutes

  1. Jog 5 minutes
  2. Skips w/ arm circles
  3. High Knees
  4. Butt Kicks
  5. Left Carioca
  6. Right Carioca
  7. Backwards Walking Lunge
  8. Forward Twisting Walking Lunge c/ Hamstring Toe Touch

 

Acceleration/Speed – developing first-step ability and proper speed mechanics

  1. Kneeling Arm Swings           2 slow, 2 medium, 2 all out
      1. Elbows 90 degrees, hands relaxed (pinch cracker/hold egg), front cheek to back cheek
  2. Speed Butt Kickers              5 x 10yards
      1. Bring heel to butt while bringing knees forward
  3. Side-by-Side Ladder            5 times
    1. fast hands/fast feet
      1. One foot in each rung as they run through, end with 10 yard burst
      2. Keep feet loaded
  4. Foot Fire Acceleration          5 times
      1. Quick feet back and forth across a line ending with a 10-yard burst
  5. Lunge Acceleration              3 times each leg
      1. Perform 2 forward lunges and burst out of the last lunge for 10 yards
  6. Jump Rope                          5 x 20 seconds

 

 

 

 

 

Agility – work on ability to decelerate as fast as possible, lowering the center of gravity (cog) and maintaining balance, then rapidly changing direction and regaining momentum/acceleration through the use of patterned drills

      1. Set up 3 cones with tennis balls on top of them at 5, 10, and 15 yards
      2. Sprint and stop at cone, stop body in a low (hips dropped position) and pick up tennis ball, upper body should not be bent over very much at all from the waist
      1. Same as zig zag pick up, only with an up and back motion
      1. Space 9 cones evenly apart in an 8 yard space
      2. Place 3 tennis balls on the 3 middle cones
      3. Start by taking the middle ball and shuffling it to an outside cone on either side
      4. Take what is the middle ball now and shuffling the opposite direction and place it on the outside cone next to the farthest ball
      5. Continue in this fashionuntil reaching the farthest outside cones
      6. Then begin to bring the outside ball back in to the middle and keep repeating that until all three balls are back on there original cones
        • Line up 4 cones in a ‘Z’ formation
        • Sprint through cones and lower body as in the drop and stop to pick up the tennis balls
        • After touching the last ball sprint 10 yards