Tentative PES Workout Plan
Wednesday, February 6th

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

Ladders – used to develop quick feet, coordination, and balance.  Stay low and keep the balls of the feet loaded

2-foot in and out step side straddle                              4 sets

L                 L3             L7           L11            L15          


     L1
     R2

      L5
      R6

     L9
     R10

     L13
     R14

R                R4            R8           R12            R16

 

2 foot in and out front-back straddle Hop          4 sets

        L1          L3                 L5          L7     
           


L    L2
    

     
 R2   R4

L4   L6

    
R6    R8

  
                  
    R1                R3                        R5             R7             

 

Side-to-side 2-foot step in and out                     4 sets

        L3                              L11
                           R4                              R12


     L1
     R2

      L6
      R5

     L9
     R10

     L14
     R13

          L                                 L8
          R                                R7

 

1 foot Zig Zag                      2 sets each foot

          L                                 L4

 

L1

 

L3

 

L5

 

L7

     
                         L2                              L6

 

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

  1. Wall Jumps                3 x 10
      1. Stand in front of wall with arms stretched over head
      2. With minimal knee bend, jump repeatedly attempting to reach your hands as high as possible on the wall
      3. Land on the balls of your feet (not your toes) each time, and quickly explode back up the wall
  2. Side-to-Side Box Taps                  3 x 8
      1. Start one leg on and one leg off to the side of the plyobox
      2. Switch feet, bringing the foot on the ground to the top of the box while taking foot from box to the ground (be sure foot on box does not move until ground foot is on the box)
      3. Immediately repeat, keeping the motion fluid and balanced while keeping hips low and upper body level
      4. Concentrate on quick feet when foot hits the ground, and have very little body weight on leg on the box
  3. Front Box Taps                                      3 x 8
      1. Start one leg on and one leg off to the front of the plyobox
      2. Switch feet, bringing the foot on the ground to the top of the box while taking foot from box to the ground (be sure foot on box does not move until ground foot is on the box)
      3. Immediately repeat, keeping the motion fluid and balanced while keeping hips low and upper body level
      4. Concentrate on quick feet when foot hits the ground, and have very little body weight on leg on the box
  1. Countermovement Front Box Jump          3 x 5
      1. 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)
      2. Immediately explode/jump up in the air, reaching as high as you can
      3. 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

    1. Partner holds tennis ball in each hand with person in front of them in a stance
    2. Toss ball slightly outside person’s left, person shuffles left and catches ball and tosses it back
    3. As soon as they toss the ball back to you, toss the ball on the right and person shuffles right to grab it
    4. Continue in this fashion; also, ball allowed to bounce only once
    1. Two people face each other in a 5-7 yard wide cone area
    2. One person shuffles left or right, the other must react and shuffle to ‘mirror’ their partner
    1. Set up hurdles about 3-4 feet apart
    2. Person begins side stepping over hurdles one direction, then switches directions on command
    3. Continues switching directions until given ‘Done’ command, then sprints forward 10 yards