Tentative PES Workout Plan

Wednesday, February 20^th

Warm-Up – 10 minutes

• Jog 5 minutes
• Skips w/ arm circles
• High Knees (emphasize arm swings)
• Butt Kicks (emphasize arm swings)
• Left Carioca
• Right Carioca
• Backwards Walking Lunge
• 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

Slalom                  4 sets

          L                                    L2

                                          R1                              R3

• Start with one foot in the ladder and one to the side of the ladder
• Take a small hop and put the foot in the ladder to the outside of the ladder while simultaneously bringing the outside leg in the ladder
• Right foot always goes to the outside right of the ladder and vice versa

• 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                   

• Start with both feet on the ground in the 1^st ladder rung
• 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
• Hop again and bring the opposite foot outside the ladder, hop again and bring both inside the 3^rd ladder rung
• Cont in this fashion for the length of the ladder

• Hip Twisters             3 sets on each side of the ladder

                   L                          L2             L4           L6

• Start with Left foot on the side of the ladder and the right foot in
• 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
• 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
• Cont in this fashion down the length of the ladder, switch to other side and repeat drill

Side By Side Ladder: 2 feet side step in and out                     4 sets

                           L5                             L17

                           R6                             R18

           L                                 L12

         R                                 R11

• Same motion as side step 2 feet in and out, but with a side by side ladder
• Step left foot in first, then right foot, side step with left foot first to the next ladder, then the right foot…
• Cont in that fashion for the length of the ladder

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

• Repeating Box Jumps                  3 x8
• Standing in front of box, jump and land on box with the balls of your feet only
• Immediately hop back down to floor and repeat jump
• Cont in this fashion for the specified number of reps
• Be sure to land softly, quietly on the balls of your feet with knees slightly bent

• Mat Tuck jumps                 3 x 5
• From a standing position on the cushion mats, jump as high as you can and tuck your knees to your chest, actually grab your knees on their way to your chest
• Be sure to land softly, quietly on the balls of your feet with knees slightly bent
• Side-to-Side Box Hop                  3 x 10
• Start standing on top of the plyobox
• Hop to one side and immediately upon landing on one leg jump powerfully, quickly  back on to the top of the box with 2 feet
• Then, immediately hop to the other side of the box, land on one foot, and immediately powerfully, quickly back on the box with 2 feet
• Cont in this fashion for the specified number of reps
• Concentrate on landing softly and exploding quickly, powerfully back to the top of the box
• Countermovement Front Box Jump      3 x 5
• Standing in front of the box, bring your arms up in front of you and swing them down and behind you while flexing your hips, knees, and ankles (do not take a step)
• Immediately explode/jump up in the air, reaching as high as you can
• 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

• 2 Ball Catch              6 times
• Instructor holds a ball in each hand
• Athlete puts hands on top of instructors
• Instructor will drop one ball, the athlete catches the ball with one hand before it hits the ground
• 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
• Stand from Lying Position with 5sec Foot Fire                  6 times
• Lying face down with arms at your sides at palms facing up
• On command, stand to your feet as quickly as possible and perform a 5 second foot fire
• Command Shuffle and Go
• Person begins by shuffling left and right based on command
• On ‘Go’ command, sprint forward 10 yards
• Concentrate on not kicking heels together while shuffling
• Reflex Ball bowling
  • 2 players, start facing each other ~25 feet apart
  • Server bowls the ball at a moderate to fast pace to one side or the other of their partner
  • Once the ball is bowled, the second person attempts to retrieve the ball in as few steps as possible (efficiency in steps)
  • The retrieval does not count if the ball gets past the receiver
  • Bowl the ball back and forth to each other until you have both retrieved 10 bowls