Tentative PES Workout Plan

Monday, March 10th

 

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. Medicine Ball Lunge Acceleration                   3 times each leg
      1. Perform a forward lunge and burst out of the lunge by pushing the medicine ball forward and accelerate for 10 yards
  4. Hurdle Acceleration  5 times
      1. Place 4 hurdles at 2-3-4-5 feet apart
      2. Up tall and fall position
      3. Punch knee and accelerate through the hurdles
      4. Knee up and forward, toe up to shin, heel up to butt
  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. Triangle drill                      
      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
  2. Short Drop and Stop Relay        
      1. Set up 3 cones with tennis balls on top of them at 3, 6, and 9 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
      3. Turn quickly, run back and give partner the ball
      4. Continue in this fashion until done and then partner takes balls back to the cones
  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