Tentative PES Workout Plan

Wednesday, February 13^th

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

Ladders – used to develop quick feet, coordination, and balance.  Stay low and keep the balls of the feet loaded

1. Hop Scotch – 2 feet out, 1 foot in                     4 sets

L                 L2             L3           L5              L6            

          R                R1            R3           R4              R6  

                   * Red Letter indicates foot is in the air

1. Start with both feet on the ground straddling the front of the  ladder
2. Hop and put one foot in the 1^st ladder rung, hop again and land straddling the ladder with both feet
3. Hop again and put the other foot in the 2^nd ladder rung, hop again and land straddling the ladder with both feet
4. Cont in this fashion for the length of the ladder

1. Hop Scotch – 2 feet in, 1 foot out                     4 sets

        L1            L                L4             L              

    
                           R               R2              R                R5

                   *Red Letter Indicates foot is in the air            

1. Start with both feet on the ground in the 1^st ladder rung
2. Hop and bring one foot out to the same side of the ladder, hop again and bring both feet in to the 2^nd ladder rung
3. Hop again and bring the opposite foot outside the ladder, hop again and bring both inside the 3^rd ladder rung
4. Cont in this fashion for the length of the ladder

1. Hip Twisters              3 sets on each side of the ladder

                   L                          L2             L4           L6

1. Start with Left foot on the side of the ladder and the right foot in
2. Keeping shoulders square/facing forward, twists your hips so the your right foot moves forward to the 2^nd rung and the left moves sideways in to the 1^st rung
3. Twist hips back to facing forward and keep right foot in the 2^nd rung and bring left foot forward and to the side of the 2^nd rung
4. Cont in this fashion down the length of the ladder, switch to other side and repeat drill

1. 1 foot Zig Zag                      2 sets each foot

          L                                 L4

    
                          L2                              L6

Plyometrics – work on lower body strength, power, and balance

1. Wall Jumps                3 x 10
1. Stand in front of wall with arms stretched over head
2. With minimal knee bend, jump repeatedly attempting to reach your hands as high as possible on the wall
3. Land on the balls of your feet (not your toes) each time, and quickly explode back up the wall
2. Tuck jumps                3 x 5
1. From a standing position, jump as high as you can and tuck your knees to your chest, actually grab your knees on their way to your chest

1. Side-to-Side Box Slalom                3 x 10
1. Start one leg on and one leg off to the side of the plyobox
2. At the same time, switch feet bringing the foot on the ground to the top of the box while taking foot from box to the ground
3. Immediately repeat, keeping the motion fluid and balanced while keeping hips low and upper body level
4. Concentrate on quick feet when foot hits the ground, and exploding back to the top of the box
2. Squat Box Jump         3 x 5
1. Standing in front of the box in a squat position, bring your arms up in front of you and swing them down and behind you (do not take a step)
2. Immediately explode/jump up in the air, reaching as high as you can
3. Land in the middle of the top of the box in a ½ squat position; feet shoulder wide, knees bent, hips lower than and behind shoulders, landing softly/quietly on the balls (not toes) of your feet

Reaction

1. 2 Ball Catch               6 times
1. Instructor holds a ball in each hand
2. Athlete puts hands on top of instructors
3. Instructor will drop one ball, the athlete catches the ball with one hand before it hits the ground
4. When athlete attempts to catch first ball, the instructor will release the second ball (repeat drop, throw a short distance and catch after one or no bounces, toss straight into the air and catch at highest point, roll and grab as quickly as possible) and athlete must get that ball as quickly as possible
2. Stand from Lying Position with 5sec Foot Fire            6 times
1. Lying face down with arms at your sides at palms facing up
2. On command, stand to your feet as quickly as possible and perform a 5 second foot fire

• Mirror Drill                          3 x 10-15seconds

1. Two people face each other in a 5-7 yard wide cone area
2. One person shuffles left or right, the other must react and shuffle to ‘mirror’ their partner

• Reflex Ball 20 paces

• 2 players, both start behind serving line 20 feet away from wall
• First person throws ball over the line, off the floor, off the wall, then off the floor again in front of the serving line; the ball is now in play
• Second person can cross the line when ball is in play; tries to catch ball before it bounces again
• If ball is caught, award 1 point
• Rotate every serve until 1 person reaches 5 points