Tentative PES Workout Plan
Monday, February 4th

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

Acceleration/Speed – developing first-step ability and proper speed mechanics

  1. Kneeling Arm Swings           2 slow, 2 medium, 2 all out
      1. Elbows 90 degrees, hands relaxed (pinch cracker/hold egg), front cheek to back cheek
  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. Speed Butt Kickers              4 x 10yards
      1. Bring heel to butt while bringing knees forward
  4. 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
  5. Foot Fire Acceleration          5 times
      1. Quick feet back and forth across a line ending with a 10-yard burst
  6. Lunge Acceleration              3 times each leg
      1. Perform 2 forward lunges and burst out of the last lunge for 10 yards
  7. Jump Rope                          4-5 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. Tennis Ball Drop and Stop   3 x each cone
      1. Set up 3 cones with tennis balls on top of them at 5, 10, and 15 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
  2. Zig Zag tennis ball pick up    4 times
      1. Line up 3 cones in a ‘Z’ formation
      2. Sprint through cones and lower body as in the drop and stop to pick up the tennis balls
  3. Up and back pick up            2 times each direction
      1. Same as zig zag pick up, only with an up and back motion
  4. Triangle drill                         @ least once each direction
      1. Set up cones in a triangle
      2. Shuffle one direction and touch cone, sprint opposite direction and around to next cone, shuffle back and touch cone you ran around, then sprint opposite direction around to next cone
      3. Pick up tennis ball when you run around the cone