Tentative PES Workout Plan

Monday, February 18th

 

Warm-Up – 10 minutes

  1. Jog 5 minutes
  2. Skips w/ arm circles
  3. High Knees (emphasize arm swings)
  4. Butt Kicks (emphasize arm swings)
  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. Speed Butt Kickers             5 x 10yards
      1. Bring heel to butt while bringing knees forward
  2. Cycle Drill with towel                  2 x 5 each leg
      1. Leaning against wall with body at 45o angle, bring leg up so foot follows leg on the ground, maintain foot up-heel up-knee up position, drive knee forward and then down to the ground
  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. Ball Drop Acceleration       5 times
      1. Athlete starts at baseline, instructor stands a measured distance away
      2. The athlete will sprint from baseline, on athlete’s first movement the instructor will drop the tennis ball
      3. Athlete must pick up tennis ball after one bounce
      4. Instructor keeps moving backwards until the athlete cannot get ball after on bounce (measure the greatest distance covered)
  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 3, 6, and 9 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
      3. Turn quickly, run back and give partner the ball
      4. Continue in this fashion until done and then partner takes balls back to the cones
      1. Same as zig zag pick up, only with an up and back motion
      1. Set up 3-5 90o turns with cones; the distance between cones should about 5-10 yards
      2. Set tennis balls to tap off the top of the cones to promote getting low during turns
      3. Athlete starts at the beginning of the cones and tries to maneuver through the cones as quickly as possible
      4. You can time this drill if you like