Tentative PES Workout Plan

Wednesday, February 27^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

Single Rung Swizzle Run                   4 sets each side of the ladder

      L                           R1                              R2

      R

• Start straddling one side of the ladder
• Running down the ladder, cross the outside foot over the inside foot into the ladder
• Bring the inside foot across the outside foot to the outside of the next ladder rung
• Cont in this fashion for the length of the ladder

          Lateral 2 Foot Side Step                   4 sets each direction

  L  R     

• Start by facing sideways at the start of the ladder
• Then Side Step your way down the ladder placing both feet in each ladder rung

1 foot skip forward and back            3 sets on each foot

• Starting on one foot in front of the ladder, hop forward skipping the first rung and landing the second
• Take a hop backwards landing in the first rung
• Hop forwards landing in the third rung and so one
• Each time you hop forward you skip a rung, each time backwards you only hop one rung back

Side to Side Lateral Hop              3 sets

• Start with both feet in front of the ladder, begin with a side hop to the left and land with one leg in the agility ring (you can put a 6” or 12” agility hurdle instead of the ring to make it more difficult)
• Immediately push off and hop in to 1^st rung of ladder, landing on both feet
• Immediately hop and land on the opposite leg in the other hurdle
• Cont down the length of the ladder                                                                

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

• Medicine Ball Wall Jumps           3 x 10
• Stand in front of wall with arms stretched over head with medicine ball in hand
• With minimal knee bend, jump repeatedly attempting to reach your hands as high as possible on the wall
• Land on the balls of your feet (not your toes) each time, and quickly explode back up the wall
• Mat Squat Jumps               3 x 8
• From a standing position on the cushion mats, jump as high as you can and reach your arms in to the air at the same time
• Be sure to land softly, quietly on the balls of your feet with knees slightly bent
• Immediately upon landing, jump back in the air in the same fashion
• Be sure to swing your arms in an explosive manner with each jump
• Cont until the specified reps or time period has been reached
• Double Leg Bound              3 x 5
• From a standing position, bend at your hips, knees and ankles
• Swing your arms forward and explode/jump forward as far as you can, bring your knees up to your chest during the jump to maximize distance covered
• Cover as much ground as you can with the jump
• Stick the landing softly and quietly with hips, knees, and ankles flexed
• Repeat jump from the same position you landed in
• Resisted 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, hold landing for a count of 3
• Tie resistance band around your waist for added resistance to the jump

Reaction

• Mirror Drill                        3 x 10-15seconds
• Two people face each other in a 5-7 yard wide cone area
• One person shuffles left or right, the other must react and shuffle to ‘mirror’ their partner
• Ball Chase from Lying Position             6 times
• Lying face down with arms at your sides at palms facing up
• Instructor will stand behind you and toss ball a medium distance with medium pace out in front of you
• When you see the ball land in front of you, get to your feet as quickly as you can and get the ball as efficiently as possible
• Command Shuffle and Back
• Person begins by shuffling left and right based on command
• Make sure your heels to not come together when you shuffle
• On ‘Back’ command, turn and sprint backwards 10 yards
• 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