Tentative PES Workout Plan

Wednesday, March 12^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

Double Swizzle Run                4 sets each side of the ladder

• Start on 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
• Be sure your foot hits inside each ladder rung

          Lateral In and Out 2 Foot Side Step           4 sets each direction    

• Start by facing sideways at the start of the ladder
• Then Side Step your way down the ladder placing both feet in the ladder rung and then bring your feet out towards your body
• Then, moving sideways, place your feet in the next rung

Reverse 1 foot skip forward and back                 3 sets on each foot

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

• Squat Box Jump       3 x 8
• Standing in front of the box in a squat position, bring your arms up in front of you and swing them down and behind you (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
• Repeating Box Jumps                  3 x10
• Standing in front of box, jump and land on box with the balls of your feet only
• Immediately hop back down to floor and repeat jump
• Cont in this fashion for the specified number of reps
• Be sure to land softly, quietly on the balls of your feet with knees slightly bent

• Resisted Double Leg Bound                   3 x 6
• From a standing position with resistance band around your waist, 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
• Depth Box Jump      3 x 5
• Standing on top of the box, hop with both feet off the box and land on the ground in an athletic stance
• Land with knees bent, butt down and hips back and quietly and softly as possible
• Land on balance with your weight evenly distributed across your whole foot, hold the landing for a count of 3 then step back on to the box and repeat
• Use the 18” and 24” boxes

Reaction

• Hurdle Hop Reaction                             5 times
• Facing a moderate sized hurdle, hop over the hurdle and land ready to react to which ever direction your partner is pointing
• Sprint in whatever direction your partner points or verbally commands
• Ball Chase from Lying Position             4 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, Back, and Go          4 times
• Person begins shuffling left and right based on command
• On ‘Back’ command, turn and sprint backwards
• On ‘Go’ command, turn again and sprint forward
• 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