Tentative PES Workout Plan

Monday, February 25th

 

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. Lunge Acceleration             3 times each leg
      1. Perform 2 forward lunges and burst out of the last lunge for 10 yards
  4. 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)
  5. 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. 3 Cone Drill              4 times
      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 shuffle the opposite direction and place it on the outside cone next to the farthest ball
      5. Continue in this fashion until reaching the farthest outside cones
  2. 90, 90 cone drill – sprint and sprint shuffle
      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
  3. Sideways Hop, Hop, Bound
      1. Set up two 6” or 12” agility hurdles about 6-8’ apart, place a cone in the center, equidistant form each hurdle
      2. Athlete starts on one side of the agility hurdle and performs a one leg hop over the hurdle with the outside leg and upon landing (on one leg) takes another small hop with same leg to land just to the side, but on the same side, of the cone
      3. After the 2nd hop, athlete bounds over the hurdle on the opposite side of the cone, landing on the outside foot
      4. Athlete immediately repeats drill the opposite direction and continues in that fashion for the duration of the drill